Phots: Transform Your Body in Just 4 Weeks With These Five Simple Exercises

People are more aware of their health than ever. It’s good to know that people care about their own bodies, and of course, the way they look.

Some decide to go for pricey gym memberships, “miracle” supplements, and fancy equipment. Others go for the easy way – exercising and healthy diet. Guess who is doing it better.

Eating healthy and being physically active make you happy. There’s nothing better than healthy habits.

We give you 5 simple exercises, and this go along with your diet. You’ll notice major improvement within a month. You won’t lose weight like crazy, but you will sure get closer to the body of your dreams.

1. Plank

 

It’s one of the most effective, and yet most underrated exercises ever. This static exercise will give you those ripped abs, and tough shoulders. Take a push-up position on the ground, and bend your elbows at 90 degrees.
Set your body in a straight line, and support it with your elbows, forefeet, and forearms. Hold in this position as much as you can, and make sure you don’t move your butt and waist at all.

2. Push Ups

 

These will push up your body, as they involve every muscle in your body. Set your body in a plank position, and push your body up using your hands. Set your back, butt, and legs in a straight line. Do several repetitions.

3. Squats

 

These will strengthen your core, stimulate a healthy fat burning process, and build strong quads, calves, and hams.
Set your body in the initial squat position. Stretch your arms forward, and start off. Do it slowly. Make sure your face is faced forward, and your spine straight.

Get as lower as you can. Your hips should be in a parallel line to the ground, but don’t force yourself if you’re unable to do this.

4. Bird-dog

Set your body in a plank position, and support your body on your hands and knees. Stretch one leg and one arm, on the opposite side, of course. Your body should be balanced and straight. Hold in this position for a few seconds. Switch arm/leg. The bird-dog exercise strengthens your lower back and abs.

5. Lying Hip Raises

 

These will strengthen your hamstrings and glute muscles, thighs, back and abs. lie flat on the ground, bend your knees, and set your feet on the floor. Stretch your arms towards the outside at a 45 degree angle.  “Squeeze” your glute muscles, and raise your hips. Do several repetitions.

Try this 4-week exercise plan:
It’s an amazing plan consisted of 2 different basic workouts:
1^st Workout

• Plank – 1 minute;
• Push-ups – 1 minute;
• Squats – 2 minutes;
• Bird-dog – 1 minute;
• Lying hip raises – 1 minute;
• Plank – 1 minute;
• Push-ups – 1 minute;
• Squats – 2 minutes

Make 10-second breaks in between.
2^nd Workout

• Plank – 3 minutes;
• Bird-dog – 3 minutes;
• Lying hip raises – 3 minutes;
• Push-ups – 1 minute

Make 15-second breaks in between.
As you may notice, you should have a rest day after the 6-day workout plan.
1^st Week

• 1^stDay – 1^st Workout
• 2^ndDay – 2^nd Workout
• 3^rdDay – 1^st Workout
• 4^thDay – 2^nd Workout
• 5^thDay – 1^st Workout
• 6^thDay – 2^nd Workout
• 7^thDay – rest

2^nd Week

• 1^stDay – 2^nd Workout
• 2^ndDay – 1^st Workout
• 3^rdDay – 2^nd Workout
• 4^thDay – 1^st Workout
• 5^thDay – 2^nd Workout
• 6^thDay – 1^st Workout
• 7^thDay – rest

After you finish your second week, start it all over again.
This program will give you a strong and tight body, and you’ll be healthier than ever. Give it a try, you’ve got nothing to lose.

Doing this program will not only make your body stronger and tighter, but it will also improve your health and energy levels. You have nothing to lose trying this program, so you might start it even today.

April 01, 2017