How much do you assume you can change your body in four weeks? You can change your body in just four weeks following some simple exercises. In today’s video, we will tell you the best exercises which if done every day for four weeks, will lead to a great transformation in your body.
1. The Plank
Planks are an excellent exercise for the abdominal muscles as they engage each major core muscle group, together with the transverse abdominous, the rectus abdominous, the external oblique muscle, and the glutes. It’s a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Get into push-up position on the ground. Turn your elbows 90 degrees and prop yourself on the forearms, elbows, and forefeet, forming in a straight line, then hold it for as long as you can without moving your waist.
2. The Push-ups
The push-up is the final bodyweight exercise that utilizes each major muscles in your body. It assists in developing strength and endurance, build upper body muscle, strengthen the joints and even assist coordinate work between the lower body muscles and the muscles of the mid-section. Get right into a plank position, placing your arms directly under the shoulders and push your entire body up, maintaining a straight line with the back, legs, and butt. Lower your body on the same way and repeat.
3. The Squats
They’re sometimes called the queen of all exercises, and with good reason. Squats are a full-body fitness staple that works the hips, glutes, quads, and hamstrings, and cunningly strengthens the core. It works 75% of your muscles in a single movement, and it should be one of the mainstays in any leg exercise. For the standard squat, your feet need to be shoulder-width aside or barely wider. Extend your arms out in entrance of you and sit again and down, holding your head going through ahead. Make it possible for your again doesn’t round. Keep lowering yourself until your thighs are parallel to the ground. Press back up through your heels.
4. The Bird-dog
Starting from a plank position, assist yourself in your knees and hands and simultaneously stretch one leg and the other arm, maintaining both perfectly straight. Hold for a moment, then lower them down and repeat with the other arm and leg. This exercise will increase core strength in each abs and lower back.
5. Lying Hip Raise
This exercise additionally focuses on glutes, back, abs, arms and thighs. You can perform this exercise anywhere as this needs no extra space and effort. All you have to do is to lie down on your back, bend your knees and then raise your hips by tilting your pelvis all while keeping your feet flat on floor and shoulder with apart. That’s all for today. Keep performing this set of exercises for four weeks to transform your body. Which exercise out of these do you find the most challenging? Have you ever tried a four weeks body transformation challenge? Let us know in the comments section below!
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