7 exercises to transform your body in just 4 weeks

If you want to stay in good shape and take care of your body to the fullest, now you can do it with these simple exercises that you can perform in the comfort of your own home. You just have to follow these simple steps that will get you back into shape in just four weeks.

The Plate

Steps to realize the plank

The board is an isometric exercise, that is to say that it is practiced statically. The key to achieving it properly is to keep the body in an optimal position. For this, you must keep your back and your legs straight, making sure that the lower part of your back is not arched.

Want to know more? See also: 10 simple exercises that relieve neck pain

What is it for?

 the board to transform your body

It is an exercise which, correctly carried out, makes it possible to make work the muscles of the abdomen, the back, the buttocks, the legs and the arms . By making the board you can improve your posture as well as the good condition of your muscles.

Exercise to strengthen the hips and muscles

Steps to practice it:

Position yourself so that you are supported by four supports. Stretch your left and right arms in a straight line, then bend them slowly until you touch your left knee with your right elbow. Then repeat the same process on the other side.

What is it for?

It is a type of exercise that is used to properly train the torso and muscles of the hips . In addition, it helps strengthen the muscles of the back, buttocks and waist.


 Squats to transform your body

Steps to performing squats:

Squats are a classic when it comes to exercise. To properly perform the squats, you will have to place your feet in such a way that they occupy the full width of the shoulders . You can also practice squats with dumbbells.

As you lean over your feet, start sitting slowly, as if it were an imaginary chair. Make sure your knees and feet are level and your back is straight.

To maintain your balance, raise your arms in front of you and do it as slowly as possible.

What are they for?

Thanks to squats you will significantly strengthen the muscles of the buttocks, hips and calves.

Read also this article: 5 exercises to do with a chair to reduce abdominal fat

The inflections

Steps to realize flexions:

We have all had flexions at some point in our lives, so this exercise will surely not be a problem for you. As you know, you will have to do the cutting while keeping your arms straight and stooping as much as you can.

Remember that the key is to keep your back, hips and legs in a straight line then return to your original position.

What are they for?

By flexing you can work the pectorals, the muscles of the arms and the abdomen.

The abdominals

 the abdominals to transform your body

Steps to perform the abdominals:

To practice abdominals as you know you will have to lie on your back, stretch your arms over your head and bend your legs on each knee .

With arms outstretched, you will have to lift your torso until you can touch your feet. Gradually, you will have to return to the initial position and start again this procedure. Abdominals are usually performed in series.

What are they for?

With the abdominals you will work the muscles of the torso, in addition to burning accumulated fat.

Exercise for abdominals and buttocks

 exercise for abdominals and buttocks

Steps to complete this exercise:

To work both your abs and your buttocks, your hands and feet will have to stay on the ground, so that you reach out.

Then, you will have to raise your leg as high as possible and begin to lift and lower your body without raising the heel of your second foot .

What is it for?

Thanks to this exercise, you will be able to work the muscles of the waist, the abdominals themselves and the buttocks.

Exercise for the waist

Steps to complete this exercise:

Working waist is one of the key points to get a well-formed and handsome body . To do this, you will have to lie down on the floor with your arms crossed or under your head.

Next, you will have to raise the upper part of your body as much as you can, staying in this position for a second and then return to the starting position. Repeat this exercise for a few minutes.

What is it for?

With this exercise you can tone and strengthen the muscles of the spine.

Remember that for this to be useful you will have to repeat these exercises for two weeks each of them for a period of about two minutes.

Do not miss this article: 5 leg exercises to be done at home without gym equipment

In most cases, to perform leg exercises, we do not need machines and, in any case, we can perfectly use everyday objects for better results.

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