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The modern trend is to take care of your health and your figure, regardless of age.
There are many options for keeping your body in good condition — just choose the one that suits you best.
For those who prefer privacy, today we have 5 exercises that will get you in shape in just 4 weeks and you can easily do them at home. You don’t need any special equipment because the exercises use only your body weight. However, remember that if you want to lead a healthier life, you should also pay attention to a proper diet. It will pay off — you’ll not only feel better, but also look better! If you adjust your diet, you will achieve amazing results with this program in just 30 days. Finally you’ll have the body you’ve always wanted.
PLANK (plank)
One of the most effective exercises that is currently booming, because it trains a whole range of muscles at once. It will help you strengthen the rectus abdominis, the oblique abdominal muscles, and the deep trunk muscles (deep stabilizing muscles of the spine). In addition, you also engage the lower back muscles, shoulder muscles, hip flexors and quadriceps. There are various plank variations such as:
Basic plank
How to perform this exercise correctly:
Assume a position like in a standard push-up; you can keep your arms straight or bend them and rest on your elbows. In any case, hands should be directly under the shoulders. Keep your back straight, your body tightened, and your eyes looking at the floor so that your neck is in line with the whole spine. Try to hold this position as long as you can.
Side plank
How to perform this exercise correctly:
From the basic plank position, roll onto your side and support yourself on one hand, which should again be directly under the shoulder. Keep your body tight, legs straight, and your gaze follows the other hand, which is extended upward. Again, hold as long as you can.
What to watch out for during the plank:
If you start to get tired and your pelvis begins to move (shake), it’s not good to force it, because the exercise stops being effective. Better rest a few seconds and then repeat the exercise. Also watch out for an arched back.
This means that the abdominal muscles are weakened and stop doing their job. In addition, at that moment you load the lower back, which is undesirable.
PUSH-UPS
Push-ups are, like the plank, a highly effective exercise. The body essentially stays in a plank position, tightened, and you pull it as low to the ground as possible with your arms and then back to the starting position. Repeat several times. If classic push-ups are too hard for you, support yourself on your knees. However, remember that hands must always remain directly under the shoulders and the weight should be on the arms, not on the knees.
SQUATS
Squats are fantastic for strengthening the deep stabilizing muscles and stimulate healthy fat burning, especially in the thighs and glutes.
Stand upright, feet hip-width apart and extend your arms forward. Tilt your pelvis slightly under. Slowly push your butt down and slightly back as if you were going to sit. Keep your spine straight, look forward, and make sure your knees do not go beyond your feet.
ARM FORWARD, LEG BACK
Assume a kneeling position, supporting yourself with your hands in front. Extend one leg back and the opposite arm forward. The body must be straight and balanced. Then draw the elbow of the extended arm toward you together with the knee of the extended leg. Alternate leg and arm and repeat on the other side. This exercise strengthens the back muscles and the abdominal muscles.
HIP LIFTS
Lie on the floor and bend your knees. Feet must touch the floor. Rest your arms on the ground, tighten your glutes and lift your pelvis up. Then lower it back to the floor and repeat several times.
Highly effective 4-week training plan
We’ve introduced the exercises, and now let’s move on to the actual training plan, which consists of 2 parts:
Training 1
Plank – 1 minute
Push-ups – 1 minute
Squats – 2 minutes
Arm forward, leg back – 1 minute
Hip lifts – 1 minute
Plank – 1 minute
Push-ups – 1 minute
Squats – 2 minutes
Take a 10-second break between each exercise.
Training 2
Plank – 3 minutes
Arm forward, leg back – 3 minutes
Hip lifts – 3 minutes
Push-ups – 1 minute
Take a 15-second break between exercises.
Week 1 by days
Day 1 – Training 1
Day 2 – Training 2
Day 3 – Training 1
Day 4 – Training 2
Day 5 – Training 1
Day 6 – Training 2
Day 7 – rest day
Week 2 by days
Day 1 – Training 2
Day 2 – Training 1
Day 3 – Training 2
Day 4 – Training 1
Day 5 – Training 2
Day 6 – Training 1
Day 7 – rest day
When you finish these two weeks, start again and alternate the trainings as in week 1. Thanks to these exercises and consistency, your body will become stronger, healthier and nicely shaped.
Your energy levels will increase and you’ll feel and look better. Good luck!
