Training mistakes that can be hazardous to your health

On the off chance that you wish to accomplish brings about the rec center, get more fit, and pick up muscle, it is imperative to do essential activities. In any case, we frequently treat them terribly, hurting our wellbeing and counteracting our endeavors. 

Splendid Side has built up a few suggestions on the best way to prepare in the exercise center appropriately, adequately, and without destroying your wellbeing.

Hip bridge
Wrong: If you curve your back while doing the hip scaffold, you stack your lower back rather than your backside. 


Right: Bend your knees with the goal that they frame a correct point to the floor. Raise your pelvis up, and ensure that your body frames a straight line from your shoulders to your knees — it's vital. At the best, press your hindquarters as much as you can and get your abs
Alternating side lunges
Wrong: If you lean too far forward and twist your knees at an intense edge, your spine and knees wind up plainly over-burden. 


Right: Keep your back level, and don't raise your pelvis. Ensure that your knee is bowed at an edge of around 90° when crouching.

Plank
Wrong: If your back isn't straight while doing the board, the activity loses its adequacy and ends up plainly futile. 


Right: Hold your body in a straight line from the highest point of your go to your foot rear areas. Keep your arms at a point of 90°, and don't twist your neck.
Back squat
Wrong: If your knees go past your toes, you round your back and lay the barbell on your neck, moving the weight to your toes. You can extremely hurt your neck and tumble down. 
Right: Make beyond any doubt the barbell weight is kept in accordance with the center of your feet. Curve your back, and don't lift your foot rear areas off the floor. Keep your thighs parallel to the floor, and don't squat too profoundly.

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67-years-old super shredded striptease dancer

Bill Hendricks is 67 years old and probably more shredded than 90% of the world’s population. This United States Marine Corps veteran has six-pack abs and dances striptease at the Dallas club LaBare

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Use time under stress to create a serious muscle mass

Bodybuilders often ask for the amount of weight they can support on different exercises. But, the fact is that bodybuilders do not care much about themselves. They do not put much importance on how they can raise, because unlike weightlifting or Olympic weightlifting, bodybuilding does not concern a person's strength. The most important muscle building factor they deal with is the appearance of their muscles.That’s why they don’t strive to accomplish personal weight or rep records. Instead, their main focus is on making their muscles bigger over time. You’ll also see varying speeds of lifting the weight among different bodybuilders, and even though it might be monotonous and tedious at times, increased time under tension will definitely help you make greater hypertrophy gains compared to being on a shorter time under tension.Time under tension is defined as the amount of time that anybody tissue is under strain during a working set. Increasing the time under which the muscle tissue is stressed can create greater breakdown of muscle fibers than moving a lighter weight faster. In the end, this results in increased muscle size after recovery.To elicit the right response from your muscle tissue, a set of 10 repetitions should last around 30-40 seconds, while regular lifters would do the same set for in a shorter time frame, 20-30 seconds. When you increase the time under tension, your main focus will be on intensity instead of thinking about doing a specified number of repetitions.There’s been a lot of debate whether increasing the time under tensions triggers greater muscle gains, but the majority of studies support this claim under various discoveries:• The cross-section area of the slow-twitch type muscle fibers is greatly increased, which leads to maximal stimulation of these type I fibers since they possess a high level of fatigue threshold, which also promotes an increased hypertrophic response.

• Increased mitochondrial density, myofibrillar, and sarcoplasmic protein synthesis after increased time under tension during training.• Vascular occlusion coming as a result of increased number of compressed blood vessels for prolonged periods of time after training.• Increased lactate threshold leads to increased cellular swelling and increased anabolic hormone levels, which leads to increased protein synthesis.Some tips for achieving greater time under tension:As with all other types of training, employing periodization will trigger greater hypertrophic and strength gains in the long term. The same goes for when you start increasing time under tension. This will allow for a continual training adaptation, which will ultimately lead to greater muscle gains.When you focus on maintaining a strain in your muscle for 30-40 seconds, you’ll find that the weights that were previously easy to handle are now becoming increasingly heavier, so much that you’ll no longer be able to lift them after the 20th second. This is the time when you should add drop sets. Maintain the same intensity and go through the increased time under tension by prolonging the set with some lighter weights.Focus on the eccentric part of the movement. The majority of lifters have a tendency to ignore the eccentric/negative part of the movement by simply letting the weight return to its starting position with no resistance whatsoever or control. This eliminates a great potential for eliciting a hypertrophic response. Even though the concentric part of the movement is essential to triggering hypertrophy, the eccentric part puts a more significant strain on your muscle. Not only is it working to properly support the weight, it’s also working to resist gravity. Don’t neglect the eccentric part.

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Top 10 Ways to Boost Your Exercise Endurance

If your daily workouts aren’t giving you the rush your body needs and craves, chances are you need to push yourself further. This is where endurance comes into play. Endurance is the ability to withstand unpleasant or difficult situations with persistence. The urge to push oneself past limitations is embedded in human nature. This is what builds both physical and mental strength. If you feel as though your workout routine has reached a plateau, look no further, we have assembled a top 10 for ways you can breakthrough.

Eat a balanced diet

Food is fuel. A nutritious and well balanced diet is vital for adequate energy and endurance while exercising. For optimal endurance, a combination low-fat and high-carb diet will maximize your efforts. To keep your body consistently fueled, it is recommended to eat small meals throughout the day, instead of 3 large ones.

Choose workouts you love

If the elliptical isn’t exciting enough for you, chances are you aren’t going to increase your effort or longevity on it. If your workout consists of a routine you genuinely enjoy, pushing yourself both harder and further won’t be hard. For optimal endurance, try incorporating both fun and challenging workouts into your exercise routine, such as group exercise classes. Chances are, you won’t even notice how hard you’re pushing yourself since you’ll be having fun.

Get plenty of rest

If your fitness goal includes putting forth maximum effort at the gym, you’re going to need a set of fresh muscles. Feeling well rested is a major key in going the distance. This means that your weekly exercise routine should include a combination of tough days, easy days, and rest days. You should also make sure you’re getting your daily eight hours of sleep to eliminate any fatigue.

Decrease your amount of rest between sets

Strength trainers usually give themselves 30 seconds or more of recovery time between sets. In order to increase your endurance, you’re going to need to give up some of that recovery time. In doing so, your muscles will be burning unapologetically, but that’s a sure fire sign that you’ll be building both strength and endurance.  

Develop sexual endurance

Cameron Diaz isn’t the only person who views sex as a great workout (read our list 10 exercises to improve sexual performance). The better you are in bed, the more endurance and stamina you’ll have to withstand. This allows your body to build endurance naturally and effectively.

Establish “mind over matter” mindset

No, your glutes aren’t really on fire. Technically speaking, it’s all in your head. Sometimes telling yourself you can accomplish a goal is enough to actually make it there. This means that if you want to push yourself further, all you really have to do it tell yourself you can. Ignore that little voice in your head telling you you’ve had enough, and turn the incline up.

Avoid routine

If you feel as though you have reached a plateau in your fitness progress, chances are you need to switch up your workout routine. If you’re used to steadfast cardio, try adding in some strength training. If your upper body routine includes push-ups, try doing planks instead.

Have a cup of coffee

Coffee is good for a lot more than a busy morning. In fact, just one cup of coffee can increase your workout performance in a myriad of ways. A report published by Sports Medicine claims that caffeine consumption can increase an athlete’s ability to train at a higher power output for a lengthy period of time. Coffee has also been shown to increase speed, fat metabolism and focus.

Workout with a friend

It’s easy to cancel plans for yourself, but it’s hard to bail on a friend. This is why working out with a buddy or partner can be beneficial to your fitness progress. The extra motivation you’ll be receiving will also boost your endurance. And if you’re competitive at nature, you’ll find yourself pushing harder than usual. The extra companionship can also make working out more fun.

Include explosive movements into your workouts

If your workouts include high-intensity moves, you’ll find that ‘less is more’ is more than just a cliche. High-intensity interval training (HIIT) includes short, but explosive movements that get your heart racing and muscles burning. These intense bouts of exercise are a lot more effective in building endurance than steady state cardio.

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The 10 best methods of training without "working"

Believe us, we know how much we can find motivation to work, even if we know how good it is for us. Most people drown in the word "exercise" because all they think is sweat and uncontrollable tears. Here are the 10 best ways to exercise daily without having to think, or make you miserable in the process!

• Go explore your surroundings: Think of all the beautiful places you live around; there are so many parks to explore, mountains to hike, and historical marks to see. Take some time out of your day to see new things in your city and get some miles racked up!

• Sex: Being intimate with your partner can be a double-whammy, you can get emotionally and physically closer to them while burning a ton of calories. In fact, you can burn up to 100 calories during sexual activity.

• Clean the house: I know it’s not much fun, but cleaning your house has to be done. So does exercise. So why not get them both done at the same time? Think of the legs and butt you’re going to get walking up and down the stairs vacuuming or bending up and down dusting? I’ll take it!

• Shop: Need I say more? Walking around the mall window shopping can burn calories and help get your daily steps in (don’t forget you need to walk at least 10,000 steps a day!). Bring along some weights to carry around to work your arms (and prevent you from working your wallet).

• Stand at your desk: It’s suggested to stand up at least once an hour if you’re at a stationary job, so why not get a standing desk so you can still do your work while giving your legs a stretch? All you do is pull your desk up while you stand up, then when it’s time to sit back down you can push the table top down and go back to a normal desk. It’s a win-win!

• Meet up with friends at the park instead of the coffee shop: switch up the ordinary round-table meeting setup at Starbucks with your fatty vanilla latte and opt for taking a walk around the park while discussing what you normally would at your meetings. Getting some exercise in while getting some work done sounds like a good deal to me.

• Yoga: that thing people do before heading out to brunch? Yes, you can do it. Make it more fun by taking it outside. Bring your mat out to the fresh dewy grass and do your downward dog with the morning sun on your back. You’ll feel refreshed for the day and already have your exercise done.

• Swimming: it’s not something most of us consider a workout, but it is! Hit up the neighborhood pool and take a few laps. You’ll be working all the muscles in your body while having fun. Who would’ve known your favorite summer activity is healthy?

• Dance it out: take up a Zumba class, or even turn on the radio in your living room and bust a move! Dancing is another activity that burns fat like crazy, and something we all like to do, it’s like it’s not even a workout. Think of all the muscles you’re using when you’re pop, lock, and dropping it (it’s all of them).

• Get your S.O. involved: people perform better and are more likely to meet their goals if they’re working with someone and have motivation. So why not get your partner involved in your walks, sightseeings, and dancing? I can guarantee you they aren’t going to turn down a good time. You’ll be having so much fun you’ll forget it’s healthy.

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4 Lift the exercises to prevent injury

Warm-up, work on, and calm and rest are equally important in preventing muscle injuries. Be injured physically painful, but also cause serious damage to the motivation and confidence. Fortunately, some can break through a rapid warm-up aid as you stay without injuries.
Preheating before a workout works as a reference Adilatk to "activate" also increases the central body temperature. This means that your muscles will be better prepared for the next training, which can help you avoid forcing or tearing something that you should not.

1. RESISTANCE BAND ROTATIONS

Best performed before: Incline barbell presses

Muscle groups activated: Shoulders

How to do it: With arms at your sides, anchor a resistance band at elbow height. Bend your right arm 90 degrees at your elbow and stand next to the anchored band while holding it in your hand. Keep a rolled-up towel between your elbow and arm to hold it in place. Without moving your elbow or arm, rotate your hand toward your belly button. You should feel resistance from the band. Once you feel that, return to your starting position. Repeat this move, except stand with the band at your other side and rotate your hand outward instead of in toward your belly button. Repeat 3 sets of 10 reps on each arm.

2. WALKING KNEE GRABS

Best performed before: Deadlifts

Muscle groups activated: Hips, legs and glutes

How to do it: Keep your back straight. As you move to take a step forward, bring your knee up to your chest (or as close as you can get it), grab and hold it for several seconds while keeping the other leg straight as you balance on it. Repeat as you move to step forward with the opposite leg. Start with around 10 knee grabs on each leg.

3. RUNNING BUTT KICKS

Best performed before: Squats

Muscle groups activated: Quads

How to do it: As you run, bring your heels all the way back to your butt and then back down to the ground. Make sure your legs are going straight back, not sideways. Do this for 3 twenty-second rounds and take a 30-second break between each round.

4. ARM CIRCLES

Best performed before: Overhead presses

Muscle groups activated: Shoulders and pecs

How to do it: Stretch your arms outward (form a T with your arms out and feet slightly apart and stand up straight). Make big circular motions with your arms as low as your waist and as high as you can reach. Do 3 sets of circles, 10 in each set, before starting your workout.

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Carb Cycling For A Lean Physique

Carb cycling is a method used by a large number of bodybuilders and fitness athletes to prepare for contests and shows. Some athletes even use it as a maintenance diet or even a body re-composition diet. So what exactly is carb cycling ? In simple words it’s nothing more than varying your day-to-day carbohydrate intake.
Why should we cycle carbs and not just keep a low carb diet, you may ask. The key to successful fat burning is to keep your metabolism running. A low(er) carb diet may be a good solution for someone that has too much excess body fat and is initially starting to lose fat. But in time, a low carb diet will do just the opposite – it will slow down your metabolism.

Leptin, a hormone that is responsible for reporting your nutritional status to your brain, can drop up to 50% in just one week of low carb dieting. The drop of leptin slows down the metabolism and creates a hormonal environment responsible for fat gain. Carb cycling is the solution of the problem as it keeps your metabolism from slowing down and makes dieting mentally easier.

How does Carb Cycling work ?

Carbohydrate cycling is the practice of lowering carbohydrates for a period of time, (three days is often used) and then bringing your carbs back up for a day. This is done as opposed to just keeping your carbohydrate ratios the same day in, day out.
For the sake of simplicity we’ll assume that we need 3000 calories a day for maintenance at a weight of 200 lbs. If we want to lose fat, we obviously should create a calorie deficit. A deficit of 500 to 800 calories a day would be a good start.

For maintaining muscle mass it’s recommended to keep our protein intake high or 1.3 to 2 grams of protein per pound. This means that we should consume 260 to 400 grams of protein a day.We will place our high and moderate  carb days on workout days, “no carb” days on rest and cardio days.– Using an upper/lower split the carb cyclyng method would look like this:

1.Monday – Upper body (moderate carb day)

2.Tuesday – rest/cardio  (“no carb” day)

3.Wednesday – Lower body (moderate carb day)

4.Thursday – rest/cardio   (“no carb” day)

5.Friday – Upper body (high carb day – refeed)

6.Saturday – rest/cardio  (moderate carb day)

7.Sunday – rest (“no carb” day)Low carb day:

Protein 270 g  (1080 calories)
Carbs    50 g    (200 calories)
Fat       80 g     (630 calories)
total:               2000 calories

Moderate carb day

Protein 270 g  (1080 calories)
Carbs   200 g   (800 calories)
Fat      70 g     (630 calories)
total:               2510 calories

High carb day – refeed day

Protein 270 g  (1080 calories)
Carbs   450 g  (1800 calories)
Fat      70 g     (630 calories)
total:               3510 calories

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MAXIMIZE YOUR GYM EXPERIENCE

We all have different reasons for going to the gym. Most of us are seeking a healthier lifestyle. Others hope to form better relationships with like-minded people. Regardless of the reason, wouldn’t you agree that after a great workout you feel amazing about yourself! Although you might be tired and sore, you also feel empowered, hopeful, and strong! It’s an awesome feeling to know you are investing in one of your greatest assets, your health and well-being. Today I will discuss a few tips that will help enhance your gym experience! Your time in the gym is special, so try these tips to get the most of your time invested!

Minimize Your Distractions

I really like to enjoy my hour in the gym, so it helps to change my phone settings to “do not disturb.” Also, I find it helpful to create a several play-lists. I create about three new playlist per month, so I can keep my workouts pumped up. Updating my play-list allows me to edit songs that break the flow of my workout.

Gym Bag Checklist

There is nothing more annoying than arriving to the gym and realizing that you left something at home! Below is a small checklist that will save you the headache of being without the necessities:

– Shower soap

 – Shower shoes

– 2 Towels

– Gatorade

– Water bottle

– Change of clothes

– Phone/ Ipod/MP3 charger

– Small Notepad

– Earphones

– Personal Hygiene Products

– Pre-Workout snack

– Post-Workout snack

Visit Different Gym Locations
It’s nice to have a home gym, but most gym franchises have several locations in the area. Every now and then I like to visit another location to see what the other locations have to offer. A few aspects that can vary per location could include trainers, different equipment, amenities and overall customer service. You never know what you are missing, so whenever you’re available explore different locations.

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Motivational Fearless Video - Shoulder Exercises 2017

Motivational Fearless Video - Shoulder Exercises 2017

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Crossfit Workouts at Home: No Gym – No Problem

Here is a list of exercises that you can do in your Crossfit workouts at home with minimal equipment:

• Push ups
• Handstand push ups
• Air squats
• Pistol squats
• Jumping squats
• Planks
• Burpees
• Pull ups
• Double-unders
• Sit ups

To begin, you need to get familiar with some Crossfit terminology.

WOD – Workout Of the Day. It is common in the Crossfit community for workouts to have names (e.g. Fran, Annie, Murph, etc.)

AMRAP – As Many Rounds As Possible. Perform as many rounds of a set of exercises within a specified period.

EMOM– Every Minute On the Minute. At the beginning of each minute, you will perform a set of given exercises, and rest for the remaining time until the next minute starts.

Next, here is a list of WOD’s which consist only of bodyweight exercises:

1.Angie

• 100 Pull-ups
• 100 Push-ups
• 100 Sit ups
• 100 Air Squats

Do the complete workout in under 30 minutes. Complete all the repetitions of the single workout before passing to the next one.

 2. Barbara

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Air Squats

(5 rounds for time, or 5 rounds with 3-minute breaks in between)

3. Chelsea

EMOM for 30 minutes

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

4. Cindy

AMRAP for 20 minutes

EMOM for 30 minutes

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

5. Annie

50 – 40 -30 -20 -10 reps

• Double unders
• Sit ups

6. Murph

• Run 1 mile
• 100 Pull ups
• 200 Push ups
• 300 Air Squats
• Run 1 mile

There are meany more workouts for you to perform, and when you master these 6 workouts, you’ll be in the shape of your life!

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5 Strategies to Help Build Up Your Persistence Muscles

Everyone who knows me, knows about how persistent I am. Sometimes a few people even get irritated and complain about it. I simply smile politely and carry on undeterred.

I wouldn’t have had a #1 bestselling series, or become a top motivational speaker, or been able to impact the lives of people in over 100 countries if I wasn’t persistent.

Here are 5 strategies to build up your persistence muscles so that you too are unstoppable:

1. Don’t Be Shy  

So many people are so often not able to move ahead because they are too shy. They are too shy and hesitant to ask for what they want and what they deserve and that holds them back.

When I realized this and stopped being shy, my life changed. I started asking for what I wanted and believed I deserved – openly and confidently. I asked people to invite me for motivational seminars.

I asked publishers to publish my books. I asked top newspapers and magazines to interview me and feature my articles. I asked to be paid for what I deserve considering the incredible value I bring to the table. To move ahead and succeed, you need to be bold.

“By perseverance the snail reached the ark.” – Charles Spurgeon

2. Know What You Want

You can only be persistent if you clearly know what you want. Until you don’t know for sure what exactly it is that you want, you can’t have the conviction and the persistence to chase it.

It is like a lion on the hunt – the lion knows clearly and precisely that it has to chase other animals for food and there are no two ways about it. It doesn’t get confused and start chasing every rabbit or bird in sight and is completely focused and persistent about what it wants.

If you chase the goals and the vision that you have, you will get it.

3. Don’t Get Hurt

When I used to make sales calls, some people would very rudely hang the phone on me. I could either feel hurt and stop, or strengthen my resolve, buck up and continue making calls. I kept making calls and got incredible results.

Business is not personal and you need to have nerves of steel. You must have full emotional control – don’t get attached and don’t feel hurt. There will always be people who will criticize you and be rude. Ignore them and continue striving for what you want.

4. Fight Like A Champion

Have you seen Rocky Balboa? It is a movie series I love. Rocky doesn’t give up and keeps fighting; no matter how hard the battle or how fierce the opponent. And the more he fights, the stronger he becomes. Even if he loses a fight, he keeps coming back. Over and over again.

Even if you fail, even if you fall down, even if you lose, don’t worry – simply stand up and fight again. Champions are not people who don’t lose; they are people who refuse to give up!

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.” – Newt Gingrich

5. Don’t Be Too Serious

Persistence, is like is a game. You need to have fun while playing it. I remember when I was 23, and my first book came out, I contacted the CEOs of all major airlines to get them to sell my book to millions of passengers who fly.  It would go on to become the highest selling book in the world – sold at 35,000 feet!

One of the CEOs asked me what is the benefit he will get? I told him besides the money his company could make selling my books, the passengers will finally not be bored and could read the most entertaining book ever!

He laughed and couldn’t resist my persistence and we struck a deal!

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6 Ways Exercise Can Improve Mental Health

Don’t have time for exercise? What if we told you that exercise adds time to your days?

Yes, it does! Exercise makes you feel more happy and energetic. And that’s how you can do more in less time. 

Here are the six ways exercise can improve mental health.

1. More Energy

Numerous research studies have shown that exercise gives us more energy. Our body cells contain mitochondria, known as the powerhouse of the cell. And physical exercise aids in the development of new mitochondria, increasing the power in our bodies.

This increased energy can be applied physically but also mentally to solve complex work problems. And the best part, you don’t need to work your butt off. Research shows that even a low-intensity workout increases energy by the same amount as a high-intensity workout [1].

2. More Confidence

It’s common sense that exercise makes you feel good about yourself. And when you feel good, you are more confident. Exercise releases endorphins, the feel-good chemicals in our body and as a result we feel more happy and confident.

Moreover, exercise as an activity gives us a sense of achievement. We feel proud of completing that extra set that seemed so dreadful in the beginning. With each “argh” and “grrr” that people make inside the gym, they slay their inner demons and feed their mind with strength.

3. Mental Toughness

If you want to achieve something great, you need to have a high threshold for pain. And exercise helps you build this threshold effectively. When you set a goal to do more reps than yesterday, you push yourself out of your comfort zone and increase your pain threshold.

Muhammad Ali was once asked, “How many sit-ups you do?” And he replied, “I don’t know, I don’t count my sit-ups. I start counting when it hurts and I feel pain, because those are what really count and makes you a champion.”

Therefore, it is clear that exercise can improve mental health by making you mentally tough.

4. More Creativity and Intelligence

This may sound strange, but exercise makes you more creative and intelligent both in the short-term and the long-term. Research published in Creativity Research Journal showed that creative potential is high when people do aerobic exercise as compared to when they don’t [2].

Exercise generates more brain cells and therefore gives us the potential to solve more complex problems [3]. Don’t believe us? Go for a run and find out!

5. Less Stress, More Happiness

Everyone has to deal with stress. Some worry about work, others worry about their children. But if you want to stay sane and come out as a champion amidst this 24×7 stress dungeon, you’ve got to exercise a few days a week.

The endorphins released will make you happy and as a result, your relationships with coworkers and family will become more rich and satisfying. You’ll feel more in control at work and more relaxed at home. So exercise can improve mental health and make you happier.

6. Better Sleep

During sleep, your body recharges your brain, repairs brain cells and releases nourishing hormones. Research has shown that moderate physical activity reduces the time required to fall asleep and increases the quality of your sleep by a significant margin even in people who suffer from insomnia [4].

In an interview with Chase Jarvis, Tim Ferriss revealed that after interviewing 200 successful people around the world, he found that they prioritize their sleep and use tools to deepen sleep.

Therefore exercise can improve mental health. It makes you FORGET all the reasons why YOU CAN’T and empowers you with all the reasons YOU CAN.

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5 SIMPLE EXERCISES THAT WILL TRANSFORM YOUR BODY IN JUST FOUR WEEKS

Nowadays, it seems everyone rave about health and fitness. Some choose expensive gym memberships, magic supplements, and special equipment, while others like to keep it simple – to exercise and eat less, but healthy. Can you guess whose results are better?

It’s the second group of people. They manage to achieve sustainable progress and live happier life by introducing healthier habits into their existing lifestyle, not paying too much attention on the outside tools and trends.

The best solution is often simple, so you don’t have to try out different super foods with “extraordinary” fat loss properties, or do this or that miraculous exercise. Do the 5 exercises we present you in this post on a daily basis, and you will notice improvements in your weight and waistline size in less than a month. To be real, you may not lose too much pounds in such a short period, but you will surely approach one step closer to get the body you desire.

1. Plank

Although one of the most effective, plank is also one of the most underrated exercises ever. The benefits of this one-move static exercise are ripped abs and strong shoulders. Start in a push-up position on the ground with elbows bent to 90 degrees. Form a straight line from head to feet by propping yourself on your elbows, forefeet and forearms. Remain here as long as possible without moving your butt or waist.

2. Push-ups

This exercise helps firm your entire body as it targets every major muscle. Start in a plank position, and put your hands right under your shoulders to push your entire body up. While doing so, keep a straight line with your back, butt, and legs. Get back on the floor in the same way, and repeat.

3. Squats

This exercise will strengthen your core, increase the fat burning process, and build your quads, calves, and hams.

Place your feet shoulder-width apart or a bit wider to perform the standard squat. Roll your shoulders down and back away from shoulders, and stretch your arms in front of you. Slowly bend your knees as you bring your hips backward. Your head should be faced forward during the squats, and your spine straight. Keep lowering yourself to bring your thighs in a parallel position to the ground (if you can). Return in the initial position by pressing your heels into the floor.

4. Bird-Dog

Start in a plank position, and prop yourself on your hands and knees. Extend one leg and the opposite arm at the same time, and try to keep your body well balanced and straight. Stay here for a few seconds, and then return your arms and leg down. Do the same movements with the opposite arm and leg. Bird-dog exercise will improve the core strength in your lower back and abs.

5. Lying Hip Raises

This exercise is great for building strong hamstrings and glute muscles, and for strengthening your thighs, back, and abs. Lie on the ground, bend your knees and place your feet flat on the floor. Stretch your arms out to your sides at a 45° angle. Then, squeeze your glute muscles and raise your hips upward as high as you can, by tilting your pelvis. Gently lower your body down and repeat.

The 4-Week Exercise Plan

This 4-week plan is 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

Have ten seconds rest in between.

2nd Workout

• Plank – 3 minutes;
• Bird-dog – 3 minutes;
• Lying hip raises – 3 minutes;
• Push-ups – 1 minute

Have 15 seconds rest in between.

As you can see, after the 6-day workout plan you have one rest day.

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

2nd Week

• 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

After completing the 2nd week, switch back to week one, and then once again to week 2.

Doing this program will not only make your body stronger and tighter, but it will also improve your health and energy levels. You have nothing to lose trying this program, so you might start it even today.

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