These 5 Simple Exercises Will Transform Your Body in just 4 Weeks | Nigeria Newspaper- Nigeria News| Naija News

30.3.18

These 5 Simple Exercises Will Transform Your Body in just 4 Weeks

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These 5 Simple Exercises Will Transform Your Body in just 4 Weeks
When thinking about a healthy lifestyle, besides leading a healthy diet, regular physical activity and regular exercise are pivotal. The exercises presented below are so powerful that they can help you shed those few extra pounds and shrink your waist circumference. Believe it or not, you can have the body you’ve always wanted. Let’s take a look at the exercises in detail:
Planks
Planks strengthen the shoulders and shape the abdominal muscles. Begin in push-up position on the ground and bend the elbows to 90 degrees and hold the body straight. Hold the position as much as you can without moving the buttock or waist.
Squats
Squats strengthen the core, speed up the burning of fat, and build the hams, calves, and quads. With the feet shoulder-width apart, roll the shoulders down and back away from them and stretch the arms in front of the body. Next, bend the knees and bring the hips forward and lower yourself to put the thighs in parallel position to the floor and the back straight. Then, press the feet into the floor to go back to the primary position.
Bird-dog
This exercise focuses on strengthening the abdominal muscles and the lower back. While in plank position, prop yourself onto the knees and hands. Afterwards, stretch one leg and the opposite arm in the same time and maintain the body balanced. Hold the position for a couple of seconds and then go back to the primary position and repeat the same with the other leg and the opposite arm.
Lying hip raises
This exercise strengthens the abdominal muscles, back, thighs, hamstrings, and glutes. Lie on the floor and bend the knees. Keep the feet flat on the floor and extend the arms out to your sides at a 45-degree angle. Squeeze the glutes and raise the hips upward by tilting the pelvis. In the end, go to the primary position and repeat the exercise.
Push-ups
Push-ups target all body muscles and so they strengthen the whole body. While in plank position, place the hands under your shoulders to push the whole body up. Hold the buttock, back, and legs in a straight line. Next, lower to the floor and repeat.
THE 4-week exercise plan
It is consisted of two basic workouts. Let’s take a look:
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 a 10-second break.
2nd Workout
  • Plank – 3 minutes;
  • Bird-dog – 3 minutes;
  • Lying hip raises – 3 minutes;
  • Push-ups – 1 minute
Rest for 15 seconds
Here’s the program for the whole 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
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 the second week, follow the plan of the first week once more and then finish with the second week plan. After a month, your body will be stronger and more energized and your health will significantly better.

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