We have prepared seven exercises for you, which will shortly take your body into shape. If you apply these movements for four weeks, you will not need to go to the sports center or take home sports equipment. All you need is determination and 10 minutes a day! There are 7 exercises that will transform your body in just 4 weeks.
Plank
Plank exercise is a static exercise, you do not need to move. All you have to do is set the correct position. To make it right; gather your strength on your elbows and your toes. The key point of this position is to keep the back straight. If you are standing on your elbows, if you do not have any difficulty then something is going wrong. At this position, the muscles that keep you upright start working. I mean, your arm muscles, your abdominal muscles, your back muscles, your hip muscles work.
Push-up
For a correct push-up, assume that the plank position is the beginning and lift yourself up from your arms. The important thing here is to keep your back, your hips and your legs on the same straight line. This movement will stretch your abdominal muscles with your arms. The next step is to return slowly to the plank position.
Shaping the hip muscles
Start by standing on your legs and your hands. Then stretch out by trying to keep your leg straight. At the same time, do this with your arm standing on the opposite side. Then repeat the exercise for the other leg and arm.
Squats
Squat is all about balance. Open your arms at shoulder width and stand on your heels. Then, sit as if you are sitting on an imaginary chair and get up. Make sure your legs and feet are on a straight line. You can stretch your arms when you are doing the move. When you are completely down, start pulling yourself up as slowly as possible.
Abdominal exercise
Sit on your back and lift your arms upwards, then raise one of your legs and bring it right, touch it with your hands. Repeat with the other leg and arm, turning to the starting position. Here is the rule: the left arm will touch the left leg, the right arm will touch the right leg.
Abdominal muscles and hip
First, get support from your hands and feet to make your body shape like a triangle. Lift one of your legs as high as possible and lower it slowly, then try to touch your nose with your knee. Do the same exercise with the other leg.
Waist
With your legs slightly broken from the knee and wide open, lean yourself against the wall. Get a ball in your hand. Then turn slowly to one right, one left. Try to touch the wall when you return, but most importantly, try to stand upright during this exercise.
4-week plan
Week 1:
Follow the following simple fitness exercises for 6 days
2 minutes plank
1 minute push-up
1 minute abdominal muscles and hipbone
1 minute abdominal muscles
1 minute abdominal muscles and hipbone
1 minute waist
2 minutes plank
Give a 10 minute break between exercises
Week 2:
Repeat for six days.
Set 1:
3 minutes plank
3 minutes of abdominal muscles
3 minutes of hip muscles
Give a 15 minute break between exercises.
Set 2:
3 minutes waist
3 minutes push-up
3 minutes of abdominal and hip muscles
Give a 15 minute break between exercises
Week 3: Make the first set of the first week
Week 4: Make sets of the second week.