Article content
When it comes to overall health, regular exercise and a balanced diet are most important.
It has been confirmed that healthy eating habits lead to better results and a happier life.
Including nutritious foods in your diet and the diet itself alone is not enough. In addition, you need to exercise.
Today we present to you 5 simple exercises that will help you lose weight, reduce your waist circumference and, most importantly, shape your figure. And all of that in less than 1 month!
1. Plank
The plank is an extremely effective exercise that strengthens almost the entire body – from the shoulders to the rectus abdominis muscles.
Start in the position used for push-ups, bend your elbows to a 90-degree angle, keep your body upright in a straight line and hold as long as you can. Do not move your hips or hands.
2. Squats
When doing squats, your feet should be shoulder-width apart. Drop your shoulders and stretch your arms out in front of you.
Then slowly bend your knees, lean forward, lower your hips toward the ground until your thighs are parallel to the floor. Keep your back straight.
Press your feet into the floor and return to the starting position.
Squats strengthen your thighs, glutes, abs and back. They also support fat burning and increase muscle mass.
3. Bird-dog
Start in a similar position to the plank, but remain on your hands and knees. Then extend one arm forward and the opposite leg backward. Keep your body balanced.
Hold this position for a few seconds and return to the starting position. Then switch sides and repeat the exercise.
This exercise strengthens your abdominal muscles and lower back.
4. Hip raises
Lie on the floor, bend your knees and place your feet on the floor.
Now lift your pelvis so that your thighs and torso form a straight line at approximately a 45-degree angle to the floor. Tighten the gluteal muscles of your buttocks.
Hold this position for a few seconds, then return to the starting position. This exercise strengthens your abs, back, thighs, glutes and hamstrings.
5. Push-ups
Again start similar to the plank, place your hands on the ground under your shoulders and lift your entire body. Your legs, glutes and back should be in a straight line.
Then bend your arms at the elbows, lower yourself to the floor and then return to the starting position.
Push-ups use a variety of muscles and thus strengthen the whole body.
4-week exercise plan
This plan includes 2 series of exercises.
Series no.1
Plank – 1 minute
Push-ups – 1 minute
Squats – 2 minutes
Bird-dog – 1 minute
Hip raises – 1 minute
Plank – 1 minute
Push-ups – 1 minute
Squats – 2 minutes
Take 10-second breaks between the exercises of this series.
Series no.2
Plank – 3 minutes
Bird-dog – 3 minutes
Hip raises – 3 minutes
Push-ups – 1 minute
Take 15-second breaks between the exercises of this series.
And here is the monthly program:
Week no.1
- day – series no.1
- day – series no.2
- day – series no.1
- day – series no.2
- day – series no.1
- day – series no.2
- day – rest
Week no.2
- day – series no.2
- day – series no.1
- day – series no.2
- day – series no.1
- day – series no.2
- day – series no.1
- day – rest
During the third week follow the same program as in the first week and during the fourth week follow the same program as in the second.
After a month of exercising you will strengthen and shape your body, improve your overall health and gain lots of new energy for life. Try it and you certainly won’t regret it.
