The new year has arrived, and with it, thoughts on how to get fit and ready for spring. However, these intentions tend not to last as long as we would like.
To get in shape, we suggest some simple exercises that will change their appearance in just four weeks. You will not have to go to the gym or buy any special equipment – all you need is determination and ten minutes a day.
1. Forearm Plank
Iron is a static exercise, which means that it is not necessary to move while doing it, but simply to keep your body in the correct position instead. To do it well, follow the example shown in the image and rest on the elbows, forearms, and feet. It is important to keep your back perfectly straight without the waist lowered or the bottom raised. While you are in this position, you work with the muscles that keep you straight, such as the abdominals, arm muscles, back and anterior muscles of the thigh.
2. Push-ups
To make a correct bending, you have to start with the iron as initial, and then push up with your arms. The most important thing is to keep your back, bottom and legs in a straight line – this will work your abs, as well as your arms. The next step is to return to the starting position as slowly as possible.
3. Toning the muscles of the thigh and buttocks
Begin the exercise as shown in the picture, leaning on your hands and knees. Then, stretch one leg, trying to keep it straight and not leave it sideways or bend while lifting and stretching the opposite arm at the same time. After that, do the same for the other arm and leg.
4. Squats
Squats is mostly balance – put your feet parallel to the shoulders. Then, begin to squat as if you were sitting slowly in an imaginary low chair. The knees and feet should form a straight line. Try to pull the lower part of your back as much as you can. It can also help maintain balance by stretching the arms forward, as shown in the image. When you are down, start pushing yourself up as slowly as you can.
5. Abdominals
Lie on your back and stretch your arms up, then slowly lift one of your legs, bending the knee, and touch it with your hand, as you can see above. Return to the starting position and repeat with the other leg and arm. Do not forget the main rule here – the left arm goes to the left leg, and the right arm goes to the right.
6. Abdominals with leg extensions
First, put your hands and feet so that your body forms a triangle on the ground. Lift one of your legs as high as you can, as seen in the first image, and then slowly lower yourself and try to touch the tip of your nose with your knee. Return to the starting position and do the same with the other leg.
7. Waves twists
Take the starting position with your legs well apart and slightly bent at the knees and with your back against the wall. Then, interlock the fingers of your hands or take a ball, as shown in the image, and slowly move your hands from one side to the other, trying to touch the wall with them and, most importantly, staying upright.
Now we go with the four-week plan:
Week 1:
- 2 minutes of iron
- 1 minute of push-ups
- 1 minute abdominal and thighs
- 1 minute abdominal
- 1 minute abdominal and buttocks
- 1 minute waist twists
- 2 minutes of iron
- Leave an interval of ten seconds between exercises
Week 2:Series 1:
- 3 minutes of iron
- 3 abdominal minutes
- 3 minutes thighs and glutes
- Pause 15 seconds between exercises
Series 2:
- 3 minutes of waist twists
- 3 minutes of push-ups
- 3 abdominal minutes and buttocks
- Pause 15 seconds between exercises
Week 3:
Repeat the exercises for week 1.
Week 4:
Repeat the exercises of week 2.
If you do everything correctly, you will get amazing results in just one month and, as a bonus, you will develop the habit of doing this simple series of ten minutes of exercises every day.