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The modern trend is to take care of your health, and your figure, regardless of age.
There are many ways to keep your body in good condition and you just need to 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, don’t forget that if you want to lead a healthier life, you should also pay attention to proper nutrition. It will pay off and you’ll not only feel better but also look better! If you adjust your diet, you’ll achieve amazing results with this program in just 30 days. Finally you’ll have the body you’ve always wanted
PLANK
One of the most effective exercises that is currently booming, because it trains a wide spectrum of muscles at the same time. It will help you strengthen the rectus abdominis, obliques, the inner trunk muscles (deep stabilizing muscles of the spine). Besides that, 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 the position like for a classic push-up; you can keep your arms straight or bend them and go down onto your elbows. In any case, your hands should be directly under your shoulders. The back is straight, the body tightened and your eyes look at the floor so that your neck is in line with your spine. Try to hold this position as long as possible.
Side plank
How to perform this exercise correctly:
From the basic plank position, turn onto your side and support yourself on one hand, which again should be directly under the shoulder. The body is tightened, legs extended, gaze follows the other hand which is stretched upwards. Again, hold as long as you can.
What to watch out for during the plank:
If you start to get tired and your pelvis starts to move (shake), it’s not good to force yourself to hold on because the exercise stops being effective. Rather rest for 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 performing their function. Moreover, at this point you are loading the lower back, which is not desirable.
PUSH-UPS
Push-ups are, like the plank, a highly effective exercise. The body basically stays in a plank position, tightened, and you pull it as low as possible to the ground with your arms and then back to the starting position. Repeat several times. If classic push-ups are beyond your ability, support yourself on your knees. However, remember that your hands must always be directly under your shoulders and the weight is carried on the hands, not on the knees.
SQUATS
Squats are fantastic for strengthening the deep stabilizing muscles and stimulate healthy fat burning, especially in the thighs and buttocks.
Stand upright, feet shoulder-width apart and extend your arms forward. Tuck the pelvis slightly. Slowly push your hips down and slightly back, as if you were going to sit down. The spine is straight, the gaze forward and the knees must not extend beyond the feet.
ARM FORWARD, LEG BACK
Take 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 the leg and arm and repeat on the other side. This exercise strengthens the back muscles and the abdominal muscles.
PELVIC LIFTS
Lie on the floor and bend your knees. Feet must touch the floor. Rest your hands on the floor, tighten the glutes and lift the pelvis upward. Then return it to the floor and repeat several times.
Highly effective 4-week training plan
We have become familiar with the exercises and now let’s move on to the training plan itself, which consists of 2 parts:
Training 1
Plank – 1 minute
Push-ups – 1 minute
Squats – 2 minutes
Arm forward, leg back – 1 minute
Pelvic lifts – 1 minute
Plank – 1 minute
Push-ups – 1 minute
Squats – 2 minutes
Between each exercise take a 10 second break.
Training 2
Plank – 3 minutes
Arm forward, leg back – 3 minutes
Pelvic lifts – 3 minutes
Push-ups – 1 minute
Between exercises take a 15 second break.
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 complete 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 will increase and you will feel better and look better. Good luck!
