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7 exercises that can change your entire figure. They shape everything from the arms to the thighs and buttocks.
Moreover, in addition to weight loss, a faster metabolism and improved 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; the head should be in line with the spine.
Result: If you perform this exercise correctly, it strengthens the abdomen, back, buttocks, legs and arms. It will also improve your posture and carriage.
Push-ups
How to: Start in the plank position, with your arms straight. Slowly go down and stop just above the mat. Make sure your back, pelvis and legs are firm. Then slowly return to the previous position.
Result: This exercise affects the chest, arms and abdominal muscles.
Thighs and buttocks
How to: 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 and at the same time bring your right arm in. 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 floor with your feet shoulder-width apart, back straight. Slowly move down with your hips pushed back, as if you wanted to sit on an invisible chair, but make sure your knees do not pass your toes. If you can’t keep your 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, arms extended behind your head, legs bent at the knees, 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, while your butt remains on the ground. Then slowly return to the starting position.
Result: You strengthen the entire upper body and at the same time quickly burn fat.
Abdomen and butt exercise
How to: Sit on the mat, support yourself from behind with your hands, legs bent at the knees. Slowly lift your hips and the extended right leg upward as high as possible, hold it in the air for a moment. Then return to the original position.
Result: You strengthen the muscles at the waist, the abdominal muscles and the butt.
Waist exercise
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 possible, while the pelvis must remain on the mat. Hold for a moment and return to the original position.
Result: You strengthen the back and abdominal muscles.
4-week plan
Week 1
Plank – exercise for 2 minutes, rest 10 seconds
Push-ups – exercise for 1 minute, rest 10 seconds
Thighs and buttocks exercise – exercise for 1 minute, rest 10 seconds
Squats – exercise for 1 minute, rest 10 seconds
Abdominal exercise – exercise for 1 minute, rest 10 seconds
Abdomen and butt exercise – exercise for 1 minute, rest 10 seconds
Waist exercise – exercise for 2 minutes, rest 10 seconds
Week 2
Plank – exercise for 3 minutes, rest 15 seconds
Push-ups – exercise for 3 minutes, rest 15 seconds
Thighs and buttocks exercise – exercise for 3 minutes, rest 15 seconds
Squats – exercise for 3 minutes, rest 15 seconds
Abdominal exercise – exercise for 3 minutes, rest 15 seconds
Abdomen and butt exercise – exercise for 3 minutes, rest 15 seconds
Waist exercise – exercise for 3 minutes, rest 15 seconds
Week 3 repeat the plan from week 1 and week 4 repeat the plan from week 2
