Transform Your Body In 4 Weeks With These 7 Exercises

Do a  set of these exercises and completely transform your body.No need of  spending money on a gym and special equipment spend your change on  willpower and your 10 minutes on a good exercise .

Let’s begin :

1.Plank

Get into pushup position on the floor and then bend your elbows 90° and rest your weight on your forearms.

  • Elbows should be directly beneath your shoulders
  •  keep your back and legs straight without sagging or arching
  • hold the position for two minutes.
  • it works the abs, back, buttocks, legs, and arms
  • it improves posture and general muscle tone.

2.Push-ups

  • the initial position is a plank with straight arms
  • next, lower yourself as far as you can
  • keep your back, pelvis, and legs  in a straight line
  • slowly return to the initial position
  • works out the chest, arms, and abdominal muscles.

3.Buttock and thigh muscles workout

  • stand on the ground
  • stretch the right arm and left leg in a straight line
  • bend them slowly and touch the right elbow to the left knee
  • straighten up and switch the leg and arm
  • workout for  the hip-bending muscles and the torso
  • will straighten the waist, buttocks and the back muscles.

4.Squats

  • put your feet shoulder-width apart
  • start squatting down/back as if you were going to sit in an imaginary chair
  • keep your back straight, and extend your arms outwards for balance
  • slowly raise yourself back up
  • workout for the buttocks, thighs, and ankles.

.5.Exercise for abs

  • lie flat on your back,
  • raise one leg and bend at the knee,
  • touch your hand to your knee
  • repeat on the other side
  • workout for  core muscles and  fat burning .

6.Abs + buttocks

  • prop yourself on your hands and feet to feel tension in your back
  • raise one leg as high as you can,
  • start lowering your upper body without lifting the second heel off the floor
  • workout for  the waist, abs, and buttocks.

7.Waist

  • Lie facedown on the floor with your arms bent at the elbow and placed beneath your head
  • then lift your upper body as far as you can and stay in this position for a second,
  • slowly return to the initial position
  • workout for  the spinal muscles.

 

The Four-Week Plan

Week 1:

  • 2 minutes plank;
  •  1 minute push-ups;
  • 1 minute dead bug;
  •  2 minutes plank
  •  1 minute downward dog leg pull;
  • 1 minute ball twist
  •  a ten-second break between the exercises.

Week 2:

  • Morning
  • 3 minutes plank
  • 3 minutes dead bug;
  • 3 minutes downward dog leg pull
  • 15-second break between the exercises.
  • Evening  
  • 3 minutes ball twist;
  • 3 minutes push-ups;
  • 3 minutes downward dog leg pull.
  • a 15-second break between the exercises.

Week 3:

-repeat the Week 1 set.
Week 4:

-repeat the Week 2 sets.

Look gorgeous and live amazing life …

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