More and more often, people are becoming aware of their bodies and are interested in having the healthiest body possible. They will often go to great lengths in order to achieve it and if they are able to stick with a program, they are usually very happy with the results. It is something that anyone can do, but it is not something that is easily obtainable.
Unfortunately, many of us who have experienced differences in our bodies find that it is difficult to keep up with the day-to-day routine. For some of us, it may be the dietary changes that really make a difference or perhaps it might be the exercise. Some people may even try a miracle supplement or may spend hundreds of dollars on a gym membership, only to find that they are actually wasting that money because they don’t use it.
Of course, developing healthy habits in your life is going to make a difference in your overall lifestyle. Eating a healthy diet is always an important part of this process, and you should aim for a healthy balance, as that is what is easy to maintain. Physical activity should not be left out of the mix and if you are active, you will find that you are energized and have a much easier time keeping off that spare tire that tends to wrap itself around our middle. That is what this article is designed to help you do.
By employing the following 5 simple exercises, you will see major improvements in your health and weight. I’m not making a promise that you are going to have six pack abs at the end of four weeks, but you will be able to notice a difference and so will everyone else.
1. Planks
This is perhaps one of the best exercises of all time but it is totally underrated. It is known as a static exercise and it could lead to strong abs and shoulders. You start in a push-up position on the ground, resting your body on your elbows at 90°.
Put your body at a straight line from the back of your heels to your neck. Hold this position as long as you can but make sure that you don’t move your waist or butt at all.
2. Push-ups
Push-ups also work every muscle in the human body. Put yourself in the plank position and push your body up using your hands. Be sure that you keep your back in a straight line and then lower yourself again. Do multiple repetitions.
3. Squats
This is a great way to strengthen the core and burn some fat at the same time. It also builds the legs, which are the strongest muscles of the body.
Put your body into a squat position and stretch your arms forward. Be sure that you move into this position slowly. Keep your face forward and your spine straight and get as low as you can. Your hips should be parallel to the ground but don’t force it if you can’t do it.
4. Bird-dog
Get into a plank position and support your body on your hands and knees. Stretch one leg and the opposing arm out as far as you can. Keep your body balanced and straight. Hold this position for a few seconds and then switch to the other arm and leg. This is great for the lower back and abs.
5. Hip raises
Hip raises are perfect for your glute, thigh, abdominal and back muscles. Lay with your back flat on the floor, bend your knees and stretch your arms toward the outside at a 45 degree angle. Squeeze the glute muscles and raise your hips. Do several repetitions.
Try this 4-week exercise plan:
It’s an amazing plan consisted of 2 different 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
Make 10-second breaks in between.
2nd Workout
Plank – 3 minutes;
Bird-dog – 3 minutes;
Lying hip raises – 3 minutes;
Push-ups – 1 minute
Make 15-second breaks in between.
As you may notice, you should have a rest day after the 6-day workout plan.
1st Week
1stDay – 1st Workout
2ndDay – 2nd Workout
3rdDay – 1st Workout
4thDay – 2nd Workout
5thDay – 1st Workout
6thDay – 2nd Workout
7thDay – rest
2nd Week
1stDay – 2nd Workout
2ndDay – 1st Workout
3rdDay – 2nd Workout
4thDay – 1st Workout
5thDay – 2nd Workout
6thDay – 1st Workout
7thDay – rest
After you finish your second week, start it all over again.
This program does take some dedication but you will find that, with only a few minutes a day, you can have a healthy body.
When you do these exercises, it will strengthen the body, tone the muscles and improve your energy level. You have everything to gain and nothing to lose, other than weight.
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