The key component of any fitness programme is a healthy diet, regular exercise, and positive mindset. A balanced diet goes a long way in promoting a healthy lifestyle but the role of regular exercise is very important.
An exercise of any kind is beneficial for you but some people might find it difficult to find enough time for it or might not feel motivated to perform the complex set of moves. If you are one of those people, then you can try these 5 exercises which will help you transform your body in just 4 weeks.
1. Planks
Experts believe that planks are the complete exercise as they target all the major muscles of your body. The exercise is simple itself, all you have to do is to come in a push-up position and then come on your elbows making an angle of 90 degrees with them.
Your body should be in a straight line and the core should be tight. Planks are particularly helpful in building strong abs, shoulders, glutes.
2. Squats
Squats focus on some of the largest muscles in the human body, that is on hams, calves, quads, and glutes.
The proper way of doing squats is by standing with your feet shoulder-width apart and coming in the chair pose while bringing your hands in front and then standing back up again.
3. Bird-Dog
Bird-Dog is a very dynamic exercise which focuses on the functional aspects of muscles. It will help you strengthen your back and your core.
For this exercise, come on your all fours and then start raising your left hand and right leg until they are stretched straight out, then slowly bring them back in the dog pose (all fours) and then repeat with your right hand and left leg.
4. Lying Hip Raise
This exercise also focuses on abs, glutes, back, thighs and hams. You can do this exercise anywhere as this requires 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 up by tilting your pelvis all while keeping your feet flat on ground and shoulder with apart.
5. Push-ups
Begin in push up pose and then lower yourself till your chin touches the ground and then push yourself up again.
Push-ups are the classic exercise found in every culture with its different variations. It works on your entire upper body and thus gives definition to your chest, triceps, and shoulders.
The 4-Week Exercise Plan
This method contains two key workouts:
1st 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
Rest for 10 seconds.
2nd Workout
Plank – 3 minutes;
Bird-dog – 3 minutes;
Lying hip raises – 3 minutes;
Push-ups – 1 minute
Rest for 15 seconds.
Here is the schedule for the entire month:
1st Week
1st Day – 1st Workout
2nd Day – 2nd Workout
3rd Day – 1st Workout
4th Day – 2nd Workout
5th Day – 1st Workout
6th Day – 2nd Workout
7th Day – rest
2nd Week
1st Day – 2nd Workout
2nd Day – 1st Workout
3rd Day – 2nd Workout
4th Day – 1st Workout
5th Day – 2nd Workout
6th Day – 1st Workout
7th Day – rest
So, these are the exercise that you need to do for 10 minutes every day, a total of four weeks to get desired results.
A healthy mind resides in a healthy body.
What do you think about these exercises? Share your views and opinions with us!
