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.