5 Simple Exercises That Will Transform Your Body Completely In Just 4 Weeks


Having a perfectly strong and fit body requires a lot of time, motivation and determination. And of course, the beginning is always the most difficult part. At the same time, you will have to eat a healthy diet and do a lot of workout. So, the following 5 exercises will help you to transform your body within one-month period of time!

1.The Push-Up

This exercise strengthens the abs, chest, legs, shoulders, back, core, and forearms. Put your hands on the floor beneath the shoulders and have your core tightened. Then, lower your body towards the ground.

2.The Plank

This exercise improves your body posture, strengthens the core, and prevents back pain. Start with a push-up position without doing any push-ups. Just rest all of your weight on your forearms and hold like that for 30 seconds.

3.The Squat

This exercise strengthens the joints and stimulates muscle growth. Stand up with your feet shoulder-width apart and start bending your knees by pushing your butt back. Lower your body while you bring your thighs parallel to the floor. Then, push through your heels in order to return to the initial position.

4.The Glute Bridge

This will strengthen the glutes, hips, and the core. Start with lying down on the ground and bend your knees. Keep your feet flat on the ground and place your arms on both sides. Then, start lifting your hips slowly in order to align them with your shoulders. Stay like that for a couple of seconds and return to the starting position.

5.The Bird Dog

This strengthens the core and the lower back. Begin on all fours and have your neck and spine neutral. Then, stretch your left leg in order to make it parallel to the ground. Then, lift your left arm to be parallel to the floor. Then, raise the right arm and stay like that for several seconds. Next, repeat with the opposite arm and leg.

Источник: thehealthy-living.com