seven-simple-exercises-will-transform-body-just-four-weeks

 

Everybody wants to have a perfectly shaped body. While achieving the goal can prove to be a daunting task, we’re here to show you how you can achieve the body of your dreams in just a month!

In fact, you’ll need only 10 minutes of your day and you won’t need any special equipment or go to the gym. You need to just perform the following 7 exercises in the comfort of your home to give your body a complete transformation.

Plank

This is among the best full-body exercises and it is static. You have to hold a proper position to realize its effects.  You need to prop yourself on the elbows, forearms, as well as forefeet, with a straight back.

You should avoid raising the bottom or lowering your waist. Make sure you’re comfortable while holding this position. This exercise will help tone your arm muscles, the abs, the anterior thigh muscles, and the back.seven-simple-exercises-will-transform-body-just-four-weeks1

Push-ups

From the plank position, simply push yourself up with your arms. Be sure that your legs, back, and bottom remain in  a straight line. Afterward, return to the initial position. This exercise  will strain your belly muscles and the arms.seven-simple-exercises-will-transform-body-just-four-weeks2

Squats

Stand on your soles, with the feet shoulder-width apart. Then, start as if gradually sitting down on a low imaginary chair. Make sure your feet and knees are in a straight line. Consider stretching the arms in front of your body for a better balance. Once down, gradually push yourself up.

Thigh and bottom muscles

Support yourself on your knees and hands, and then stretch one leg and the opposite arm simultaneously. However, be sure to keep the leg straight and don’t let it bend. Repeat the procedure with the other leg and arm.

seven-simple-exercises-will-transform-body-just-four-weeks3

Ab exercises

Lay on your back and stretch up your arms. Then, slowly raise your left leg, bent at the knee, and then touch it with your right hand. Repeat this with your right leg and left arm. seven-simple-exercises-will-transform-body-just-four-weeks4

Abs and buttocks

Support yourself on your  feet and hands, creating a triangle above the floor. Then elevate one leg as high possible, and slowly lower it, for your knee to touch the tip of your nose. Repeat this with the other leg.

You’re advised to follow a 4-week program in order to realize your goal.

The four-week plan

Week 1:

Follow this schedule each day, for 6 days:

  • 2 minutes- plank
  • 1 minute- push-ups
  • 1 minute- abs and thighs
  • 1 minute- abs
  • 1 minute- abs and buttocks
  • 1-minute- waist
  • 2 minutes- plank
  • Take a 10-second rest between exercises.

Week 2:

Alternate these sets in the subsequent 6 days:

Set 1:

  • 3-minutes plank
  • 3-minute abs
  • 3-minute thighs and buttocks
  • Take a 15-second rest between exercises.

Set 2:

  • 3-minute waist
  • 3-minute push-ups
  • 3-minute abs and buttocks
  • Take a 15-second rest between exercises.

Week 3: repeat the Week 1 set.

Week 4: repeat the Week 2 sets.

The end of this work out program will come with amazing results!

Also, you should make it a habit of performing these exercises every day, as they’ll help you maintain a healthy and perfect body shape.

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  Everybody wants to have a perfectly shaped body. While achieving the goal can prove to be a daunting task, we’re here to show you how you can achieve the body of your dreams in just a month! In fact, you’ll need only 10 minutes of your day and you won’t need...