7 exercises that will transform your body in just 4 weeks

A new year begins, many of us have a desire to play sports and pull up their form in the spring. However, the plan has the ability to disappear as fast as appear.

We offer you simple exercises that will change your body in just 4 weeks. You don't have to spend money on a gym and special equipment. All you need is will power and only 10 minutes every day.



The plank is a static exercise. Movements in it, the most important thing here — to keep the body. To correctly do bar, follow the example in the photo: need to rely only on the elbows, forearms and toes. It is important that the back was straight, the lower back does not SAG, butt is not sticking. If you easy to stand in plank on elbows, then you are doing something wrong. In this position tighten the muscles that hold your body in a straight position; pumped not only the belly but the muscles of the arms, back and front of the thigh.



For a correct push-UPS you need to take the posture of the strap as the initial. Next push off with your hands up. The main thing in this exercise: back, pelvis, and legs should maintain a straight line. Due to this, tense up the muscles not only arms, but also the press. The next step is to slowly return the body to the starting position.


Toning muscles of the hips and buttocks

Starting position — as in the first picture: stand on hands and knees. Next, straighten one leg, while trying to keep her straight, not bending and not moving sideways. Simultaneously with the leg up and straighten the opposite arm. Then do the same with the other arm and leg.



To do a proper squat, the main thing is to find a balance: to put your feet at shoulder width and lean on the whole foot as a whole, not individual parts. In this position, slowly sit down into an imaginary low stool. The knees and feet should be at the same level, and the coccyx should be pulling as far as possible. For balance you can raise your hands in front, as pictured. Rise up to starting position as slowly as possible.


The drill press

For this exercise you need to lie on your back, stretching his arms above his head. Next, slowly raise bent knee and touch him with my hand as pictured. Left leg — left arm, right leg — right hand — this is the main rule. Return to the starting position and repeat.


Press + butt

This exercise is carried out in the following way: rest on the floor with hands and feet so that your body was shaped like a triangle. Lift your leg as high as possible, as in the first picture. Then slow down and try to get the knee to the tip of his nose. Return to the starting position. Repeat the movement with the other leg.



Starting position: feet wide apart, knees slightly bent, your back rests against the wall. Next, weave the palm of your hand or take a ball, as pictured, and slowly move hands from side to side, trying to touch the wall. It is important to keep the back always straight.


Plan for 4 weeks

Week 1:

For 6 days repeat the following exercises:

  • 2 minutes: plank.
  • 1 minute: push-UPS.
  • 1 minute: hip and buttocks.
  • 1 minute: press.
  • 1 minute: press + butt.
  • 1 minute: waist.
  • 2 minutes: plank.

Between exercises, rest for 10 seconds.


Week 2:


Alternate these complexes for 6 days.

Complex 1:

  • 3 minutes: plank.
  • 3 minutes: press.
  • 3 minutes: thighs and buttocks.

Between exercises, rest for 15 seconds.


Complex 2:

  • 3 minutes: waist.
  • 3 minutes: push-UPS.
  • 3 minutes: press + butt.

Between exercises, rest for 15 seconds.


Week 3: repeat exercise 1 week.


Week 4: repeat the exercise 2 weeks.


With proper execution after one month you will see amazing results and will gain the habit of daily exercise this simple set of exercises that requires only 10 minutes a day.


Also interesting: set of exercises from Tracy Anderson for elaboration of each group of your muscles

How to make Breasts firmer: TOP 10 exercises


If you want to continue and achieve even greater changes in your body, repeat the plan back.published


P. S. And remember, only by changing their consumption — together we change the world! ©

Source: www.adme.ru/svoboda-sdelaj-sam/prostejshie-uprazhneniya-kotorye-izmenyat-vashe-telo-vsego-za-4-nedeli-1155810/


See also

New and interesting