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7 exercises that can change your entire figure. They will shape everything from your arms to your thighs and butt.
In addition to weight loss, a faster metabolism and better mobility, you will also gain a firmer and healthier spine.
Plank
An important rule is to do the plank correctly. Throughout the exercise keep a straight back and legs, with the head in line with the spine.
Result: If you perform this exercise correctly, you strengthen your abs, back, glutes, legs and arms. It will also improve your posture.
Push-ups
How to: You start in the plank position, with your arms extended. Slowly lower yourself and stop just above the mat. Make sure you keep a firm back, pelvis and legs. Then slowly return to the previous position.
Result: This exercise targets the chest, arms and abdominal muscles.
Thighs and butt
How to: You start in the so-called cat position – kneeling on your knees and supporting yourself with your hands. Slowly pull your left leg bent at the knee toward your chest while bringing your right arm in with it. Hold for a moment, then extend the arm forward and the leg backward. Do the same with the other leg and arm.
Result: A great exercise not only for the thighs and butt, but also for the torso and chest muscles. It also tones the back muscles, glutes and waist.
Squats
How to: Stand on the ground with your feet shoulder-width apart and your back straight. Slowly push your hips back and go down as if you wanted to sit on an invisible chair, but make sure your knees do not go past your toes. If you struggle to keep balance, extend your arms in front of you. Then return to the standing position as slowly as possible.
Result: You strengthen the posterior muscles, thighs and ankles.
Abdominal exercise
How to: Lie on your back, with your arms extended behind your head, knees bent and feet firmly on the ground. Slowly lift your arms together with the upper part of your body and stop halfway so that your body forms a right angle, with your butt still on the ground. Then slowly return to the starting position.
Result: You strengthen your entire upper body and at the same time burn fat quickly.
Exercise for abs and glutes
How to: Sit on the mat, support yourself from behind with your hands, and bend your knees. Slowly lift your hips and raise your extended right leg as high as you can, hold it in the air for a moment. Then return to the original position.
Result: You strengthen the waist muscles, abdominal muscles and glutes.
Exercise for the waist
How to: Lie on your stomach, bend your arms at the elbows and place them under your head. Slowly lift the upper half of your body as high as you can while keeping your pelvis on the mat. Hold for a moment and return to the starting position.
Result: You strengthen the back and abdominal muscles.
4-week plan
Week 1
Plank – do for 2 minutes, rest 10 seconds
Push-ups – do for 1 minute, rest 10 seconds
Thighs and butt exercise – do for 1 minute, rest 10 seconds
Squats – do for 1 minute, rest 10 seconds
Abdominal exercise – do for 1 minute, rest 10 seconds
Abs and glutes exercise – do for 1 minute, rest 10 seconds
Waist exercise – do for 2 minutes, rest 10 seconds
Week 2
Plank – do for 3 minutes, rest 15 seconds
Push-ups – do for 3 minutes, rest 15 seconds
Thighs and butt exercise – do for 3 minutes, rest 15 seconds
Squats – do for 3 minutes, rest 15 seconds
Abdominal exercise – do for 3 minutes, rest 15 seconds
Abs and glutes exercise – do for 3 minutes, rest 15 seconds
Waist exercise – do for 3 minutes, rest 15 seconds
Repeat the Week 1 plan in Week 3 and the Week 2 plan in Week 4
