These days, health and fitness are topics everyone is excited to discuss. Some people prefer to keep it simple, eating less but healthier and doing bodyweight workouts at home, while others opt for the more expensive route of joining a gym and using pricey equipment and “magical” substances. Who is more successful, and why?
Yes, you guessed correctly. Those who successfully follow established routines are the ones who make the most lasting progress and enjoy the greatest levels of happiness.
If you do these five exercises every day, your waist size and overall body shape will start to change in less than a month!
Ok, here we go:
PLANK
It’s a shame that the plank isn’t given more credit for how fantastic it is.
This static workout requires almost no movement and will help you develop a strong core, chiseled abs, and sturdy shoulders.
Simply get down on the floor in push-up position, bend your elbows so that your forearms and forefeet make a straight line from your head to your feet, and then hold this posture for as long as you can without moving your waist or b**t.
PUSH-UPS
The push-up is the pinnacle of bodyweight exercises since it strengthens your entire body by working every major muscle group.
get into a plank posture, placing your hands just under the shoulders and pushing your whole body up, keeping a straight line with the legs, back and b**t. Repeat the process while lowering your body in the same direction.
SQUATS
Squats are wonderful for building leg muscle (quads, hamstrings, and calves), stabilizing the spine, and increasing metabolism (fat burning).
Foot placement for the normal squat should be at or slightly broader than shoulder width.
Keep your head pointing forward while stretching your hands in front of you and sitting back down. Avoid rounded shoulders by keeping your back straight.
Make sure your thighs are parallel to the floor as you continue to descend (if possible). Lift yourself back up through your heels.
BIRD-DOG
Plank position on your hands and knees, then straighten one leg and one arm at the same time.
After a brief pause, release and switch to the opposite arm and leg. Core strength in the abdominals and the low back are both improved by this workout.
LYING HIP RAISES
The lying hip raise is an excellent total-body workout that targets the glutes, hamstrings, abs, back, and thigh muscles all at once.
Start by getting down on the floor on your back with your knees bent and your feet flat. Make a 45-degree angle with your arms by extending them out to the sides. Lift your hips up toward the ceiling as you flex your glutes and tilt your pelvis. Raise them as high as you can while simultaneously contracting your glutes.
Repeat the process while lowering yourself slowly.
THE FOUR-WEEK PLAN
There are two separate basic workouts in this program:
WORKOUT #1
- 1 minute Plank;
- 1 minute Push-ups
- 2 minutes Squats;
- 1 minute Bird-dog;
- 1 minute Lying hip raises;
- 1 minute Plank;
- 1 minute Push-ups
- 2 minutes Squats;
You should take a 10-second break between each set.
WORKOUT #2
- 3 minutes Plank;
- 3 minutes Bird-dog;
- 3 minutes Lying hip raises;
- 1 minute Push-ups;
- Rest for 15 seconds between exercises.
This is done six days a week, with one day off in between:
WEEK 1
Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest
WEEK 2
Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest
After you finish week 2, switch back to week 1.
If you stick with this program, you’ll be blown away by the results. There will be a marked improvement in your physical strength and firmness, as well as your general well-being and health (Of course, so long as you supplement your workouts with nutritious food and enough water.)
