When it comes to overall health, regular exercise and a
healthy diet are of vital importance. Yet, it has been confirmed that
the healthy eating habits lead to a bigger success and a happier life.
However, besides the introduction of healthy and nutrient-rich foods, a workout is also extremely important. The following 5 exercises will help you lose excess weight, reduce the waistline size, and get a healthy and attractive figure in less than a month.
However, besides the introduction of healthy and nutrient-rich foods, a workout is also extremely important. The following 5 exercises will help you lose excess weight, reduce the waistline size, and get a healthy and attractive figure in less than a month.
- PlankPlanks are extremely beneficial and they strengthen the shoulders and lead to ripped abs. You should start in a push-up position on the ground, bend the elbows to 90 degrees, while forming a straight line of the entire body, and hold as much as possible without moving the butt or waist.
-
Squats
The feet should be shoulder-width apart, roll the shoulders down and
back away from shoulders, and stretch the arms in front of the body.
Then, gradually bend the knees, bring the hips forward, and lower yourself to bring the thighs in a parallel position to the floor, with a straight back.
Press the feet into the floor to return to the initial position. Squats strengthen your core, boost the fat burning process, and build the hams, quads, and calves.
-
Bird-Dog
You should be in a plank position, and prop yourself on the knees and
hands. Then, stretch one leg and the opposite arm simultaneously, and
keep the body balanced. Hold for a few seconds, return to the initial
position, and change sides. This exercise will strengthen the abs and
the lower back.
-
Lying Hip Raises
While lying on the floor, bend the knees and keep the feet flat on
the floor. Extend the out to your sides at a 45° angle, squeeze the
glutes and elevate the hips upward, by tilting the pelvis.
-
-
Then, return to the initial position, and repeat the exercise. This
will strengthen the abs, back, thighs, glutes, and hamstrings.
-
Push-ups
You should be in a plank position, and then place the hands under
the shoulders to push the whole body up. The legs, buttock, and back
should be in a straight line. Then, return to the floor and repeat.
Push-ups target all body muscles, so they will strengthen the entire
body.
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The 4-Week Exercise Plan
This plan contains two basic workouts:
1st Workout
- Plank – 1 minute;
- Push-ups – 1 minute;
- Squats – 2 minutes;
- Bird-dog – 1 minute;
- Lying hip raises – 1 minute;
- Plank – 1 minute;
- Push-ups – 1 minute;
- Squats – 2 minutes
2nd Workout
- Plank – 3 minutes;
- Bird-dog – 3 minutes;
- Lying hip raises – 3 minutes;
- Push-ups – 1 minute
This is the program for the entire month:
1st Week
- 1st Day – 1st Workout
- 2nd Day – 2nd Workout
- 3rd Day – 1st Workout
- 4th Day – 2nd Workout
- 5th Day – 1st Workout
- 6th Day – 2nd Workout
- 7th Day – rest
- 1st Day – 2nd Workout
- 2nd Day – 1st Workout
- 3rd Day – 2nd Workout
- 4th Day – 1st Workout
- 5th Day – 2nd Workout
- 6th Day – 1st Workout
- 7th Day – rest
Within this month, you will strengthen the body, enhance your health, and energize the body.
-
Then, return to the initial position, and repeat the exercise. This
will strengthen the abs, back, thighs, glutes, and hamstrings.
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