5 Exercises That Will Transform Your Body In Just 4 Weeks

 

5 Exercises That Will Transform Your Body In Just 4 Weeks

Transform your body in just four weeks with these five simple sets of exercises. Being Fit and having good shape is no easy task-it takes determination motivation, willpower, and resilience, and a plan. One of the hardest parts of living and maintaining a healthy lifestyle is taking that first step and getting started once you cross that hurdle you've accomplished something that most people don't have the willpower or determination to do and once you start the results come when you start seeing results it's almost impossible to quit.

It doesn't take much to get started for beginners the most important thing is first making sure that your diet is in check like they say abs are built in the kitchen so if you want to get fit you have to start with your diet once your diet orders the next step is to perfect your workout routine if you have been trying to live a healthier lifestyle or want to exercise more but don't really know where or how to start these five exercises are perfect for any beginner who is looking to make a positive change their lifestyle in just four weeks keep in mind that these exercises all require a perfect form to prevent injury if you're confused about any of these exercises or have trouble performing then consult with a professional before going any further now keep reading for 5 simple exercises that will transform your body in weeks.

1-The plank:

The plank is a core exercise that strengthens your abdominal area shoulders and back triceps and biceps it is one of the most important exercises you can do because it makes your core stronger and helps with posture it also helps to reduce or prevent back pain and improves your balance a strong core will improve your overall performance and also help with overall daily tasks you perform every day by working out your core you strengthen your entire body and also protect your body from undue injury the plank also help strengthen and develop your abs and torso to perform a plank get down on the floor into a push-up position bend your elbows 90 degrees and rest your weight on your forearms and foot toes make sure that your elbows are directly underneath your shoulders also make sure that your body is in a straight line engage your core to try sucking your stomach in towards your spine and hold it for beginners try holding the pose for 30 seconds and gradually work your way up as you progress. this effective and excellent exercise can be done from one 1 minute to several minutes if you follow a plank challenge program to reach your goals in a few days.

2-The push-up:

Push-ups are one of the oldest and most important exercises in the book they work as a full-body exercise and build strength in your forearms chest shoulders back abs and legs they also engage your core and increase your strength push-ups are a compound exercise which means that it targets multiple muscles at the same time what's so great about push-ups is that like planks you don't need any fancy exercise equipment or a machine to do it you can do it at the home side or anywhere you please to do a push-up place your hands on the ground directly beneath your shoulders tighten your core and make sure that your entire body is straight keeping your back flat and straight you will feel the tension in your shoulders, lower your body towards the floor keep your core nice and tight exhale and push yourself back up make sure that your entire body remains in a perfectly straight line while completing the movement.

3-The squat:

The squat is another compound movement that effectively Works multiple muscles in your body it is one of the essential exercises to strengthen your core your legs quadriceps hamstrings cast and glutes hips and your back squats are a staple exercise and increasing your lower body strength they also stimulate muscle growth to strengthen your joints and even improve your balance squats also engage your core and lower back while improving your posture at the same time. squat workouts are most of the time done after a cardio exercise as jumping jacks, running, circuit, burpee, any training to burn fat and calories, to perform a squat stand facing with your chest up and your feet shoulder-width apart bend your knees and push your butt back as if you were sitting down in an invisible chair keep your head up and allow your back to Ark ever so slightly make sure you don't let it round lower yourself down until your thighs are parallel to the floor or as parallel as you can go make sure to press your weight onto your heels and then pushed through your heels to go back up into the initial position it may seems difficult start by just using your own body weight and as you improve you can progress into adding more weight to your squat the squat is one of the most important and useful compound exercises if you are trying out squats for the first time you should know sure you are using the proper form consider speaking to a personal trainer for help and getting the form right bad form can lead to injuries which could affect your progress in the gym.

4-The bird dog:

Like the plank the bird dog Works your core as well as your lower back and helps to improve your overall balance, the bird dog will also strengthen your back especially your lumbar spine it is beneficial and strengthen your core and your stabilizer muscles to perform a bird dog get on the floor on all fours keeping your core tight in your spine and neck neutral look towards the floor your knee should be directly beneath your hips and your wrist beneath your shoulders slowly extend your left leg up until it is parallel to the floor do not lift your leg above the height of your hip once you do this slowly lift your right arm keeping it straight and parallel to the floor hold the position for a few seconds and then bring your leg and arm down this exercise also works out the gluteus maximus muscles as well as the trapezius muscles in the upper back and the deltoids of the shoulder.

5-The glute Bridge:

The glute bridge is an exercise which primarily targets your glutes but it also targets your core as well as your hips and is a key exercise in preventing lower back pain you don't have to use any equipment for this exercise so you can do it anywhere you please even in the comfort of your own living room start by laying down on the floor face up bend your knees and keep your feet flat on the ground your arms should be to your sides with the Palms facing down slowly lift your hips up and away from the ground you should stop when your knees hips and shoulders are in a perfectly straight line squeeze your gluts hard and tighten your core hold the position for a few seconds and go back down not only does the glute Bridge tone and workout the glute muscle but it also works out your core as well as your hamstrings and adductors remember that a healthy body and great overall physique takes months and even years of determination and hard work to achieve give yourself a head start by trying these exercises for 4 weeks and see how your strength and your body improve once that is done you are ready to take the next step in your fitness journey you should also always make sure that you receive professional medical advice from your doctor before starting out any new exercise regimen in addition to this you should also incorporate healthy eating into your lifestyle a good exercise regimen and diet will help improve your overall mental and physical health if you have any underlying health conditions or injuries be sure to talk to your doctor to find out what exercises are safest for you to perform and remember consistency is key.