Six Exercises That Will Transform Your Body in One Month


Want to lose weight, to tone your body? Try to abstain from unhealthy snacks, but you don’t find the time for some fitness exercises? Do not have to! We do not need hours every day for workouts, just a few minutes for short exercises. With this light workout will burn the fat from our belly and hips.




Everybody seems to worrying about health and fitness these days. And while many people choose to go down the road of expensive gym memberships, special equipment and magic supplements, there are also those who like to keep it simple – eat less but healthy and perform body weight exercises at their home. And who gets better results?

If you do these six exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month! It’s obvious that you won’t get the body of your dreams in such a short period (especially if you have a lot of excess weight), but we guarantee you that you’ll feel like you’re one huge step closer to this once unattainable goal.

We suggest a set of 6 exercises which can fully transform your boy in a month! What’s great about it all is that you only need 10 minutes a day, and you won’t need to go to the gym or buy some special equipment.

Standard Plank

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Begin on all fours, with hands directly under shoulders, knees and feet hip-distance apart and fingers spread out. If you’re a beginner, rest on your forearms instead. (This also applies to all subsequent exercises.)

Note that you should not raise the bottom or lower the waist. You should feel comfortable while holding this position. While standing in this way, you will tone the arm muscles, the abs, the back and the anterior thigh muscles.

Pushups 

Image result for Pushups 

You can perform two different ways either on the floor like you would a normal push up or starting out on a box which will tighten your core and arm strength.

Begin by getting into a good push up position. Go down like you would a regular push up and push yourself up off the ground and clap, go back to the starting position

Squats

Image result for Squats 

You should stand on the soles, with your feet should be shoulder-width apart. Start as if slowly sitting down on a low imaginary chair. Your feet and knees should form a straight line. For a better balance, you can stretch the arms in front of your body. When down, slowly push yourself up.

Fire Hydrants

Image result for fire hydrants exercise

Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side

Ab exercises

Lying on the back, with the arms stretched up, slowly lift the left leg, bent at the knee, and touch it with the right hand. Repeat with the right leg and left arm.

Abs and buttocks

Prop yourself on the feet and hands to create a triangle above the floor. Lift one leg as high as you can, and gradually lower it, in order the knee to touch the tip of your nose. Do the same with the other leg.

We suggest the following 4-week program to help you achieve your goal:

The four-week plan

Week 1:

Every day, for 6 days, follow the schedule above:

  • 2 minutes- plank;
  • 1 minute- push-ups;
  • 1 minute- abs and thighs;
  • 1 minute- abs;
  • 1 minute- abs and buttocks;
  • 1-minute- Fire Hydrants;
  • 2 minutes- plank.
  • Rest for 10 seconds between exercises.

Week 2:

In the next 6 days, alternate the following sets:

Set 1:

  • 3 minutes plank;
  • 3 minutes abs;
  • 3 minutes thighs and buttocks.
  • take a 15-second break between.

Set 2:

  • 3 minutes squats;
  • 3 minutes push-ups;
  • 3 minutes abs and buttocks.
  • You should rest for 15 seconds between exercises.

Week 3: repeat  Week 1 set.

Week 4: repeat  Week 2 sets.

After the end of this workout program, you will be amazed by the results!

Yet, we strongly advise that you make it a habit of doing these exercises daily, as they will help you keep the body in shape, and improve it even further.




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