Family Best Time >> Health

7 Easy Exercises To Transform Your Whole Body In Just 4 Weeks.

7 Easy Exercises To Transform Your Whole Body In Just 4 Weeks.

I show you today, 7 exercises to transform your body, in just 4 weeks .

It's an easy, fast and effective sports routine in just 10 minutes a day.

You don't even need expensive sports equipment!

All these exercises are done WITHOUT equipment, body weight .

These 7 exercises were chosen because they sculpt the muscles of the entire body:biceps, legs, abdominal strap... The list goes on!

So, ready to lose belly fat and slim down your body?

All you need is a little motivation and just 10 short minutes a day .

Here are 7 easy exercises to transform your whole body in just 4 weeks :

7 Easy Exercises To Transform Your Whole Body In Just 4 Weeks.

Contents
  • Exercise 1:the plank
  • How to
  • Why is it effective?
  • Exercise 2:push-ups
  • How to
  • Why is it effective?
  • Exercise 3:the dog-bird
  • How to
  • Why is it effective?
  • Exercise 4:squats
  • How to
  • Why is it effective?
  • Exercise 5:crunches with straight arms above the head
  • How to
  • Why is it effective?
  • Exercise 6:reverse push-ups
  • How to
  • Why is it effective?
  • Exercise 7:lumbar extension on the floor
  • How to
  • Why is it effective?
  • Do this routine for 4 weeks
  • Weeks 1 and 3
  • Weeks 2 and 4

Exercise 1:plank

How to

The plank is an isometric exercise.

This means that you must remain in a static position, but by contracting the muscles of the abdominal strap.

Do as in the GIF above:

- Keep the center of the body and the legs straight, without arching the back.

Why is it effective?

If done correctly, the plank exercise works the core muscles, back, glutes, legs, and arms.

It also helps to improve your posture and increase your muscle tone.

Exercise 2:push-ups

How to

- Get into a plank position, leaning on your hands and with your arms straight.

- From this position, bend your elbows to lower your chest as low as possible.

- Be sure to keep your upper body, hips and legs aligned throughout the exercise.

- Slowly return to the initial position.

Why is it effective?

Push-ups work the chest, arm and abdominal muscles.

Exercise 3:the dog-bird

How to

- Get on all fours, with your back straight and parallel to the ground.

- In one motion, straighten your right leg and left arm to form a straight line.

- Bring your leg and arm slowly under the body, and touch the right knee with the left elbow.

- Repeat the exercise on the opposite side, with the right arm and the left leg.

Why is it effective?

The bird dog exercise strengthens the muscles of the core of the body and the flexor muscles of the hips.

It also works the muscles of the back and glutes.

Exercise 4:squats

How to

- Get into a standing position with your feet hip-width apart.

- Bend your knees and lower your buttocks, like sitting on a chair. Be sure to keep your back straight.

- If necessary, stretch your arms forward to keep your balance.

- Use the strength of your legs to return to the starting position, as slowly as possible.

Why is it effective?

Squats strengthen the muscles of the glutes, hamstrings and calves.

Exercise 5:crunches with outstretched arms above the head

How to

- Lie on your back with your arms straight above your head, with your knees bent and your feet flat on the floor.

- Slowly lift your shoulders off the floor, making sure to keep your arms straight above your head.

- Slowly lower back to starting position.

Why is it effective?

Overhead arm crunches strengthen all core muscles.

Crunches are one of the best-known core exercises for burning abdominal fat

Exercise 6:reverse push-ups

How to

- Lie on your arms straight and your knees bent, with your face facing up.

- Lower the center of the body by slightly bending the arms and knees. Make sure your butt does not touch the ground.

- Return to the starting position with the strength of the arms, legs and by contracting the muscles of the center of the body.

Why is it effective?

Reverse push-ups strengthen the core, glute and arm muscles.

Exercise 7:lumbar extension on the floor

How to

- Lie down with your face down. Bend your arms and keep your hands at your temples.

- Raise your upper body as high as possible.

- Make sure to contract the muscles of the center of the body and the back, and to keep the neck relaxed.

- At the end of the movement, hold this position for a second and then slowly return to the starting position.

Why is it effective?

Lumbar extensions strengthen the back muscles and burn fat in the back.

Do this routine for 4 weeks

7 Easy Exercises To Transform Your Whole Body In Just 4 Weeks.

Click here to easily print this guide in PDF.

Follow this 7-exercise routine for 4 weeks, taking a rest day every 6 days.

Weeks 1 and 3

Take a 10 second break between each exercise

Board: 2 minutes

Pumps: 1 minute

Bird-dog: 1 minute

Squats: 1 minute

Crunches: 1 minute

Reverse push-ups: 1 minute

Lumbar extensions on the floor: 2 minutes

Weeks 2 and 4

Take a 15 second break between each exercise

Board: 3 minutes

Pumps: 3 minutes

Bird-dog: 3 minutes

Squats: 3 minutes

Crunches: 3 minutes

Reverse push-ups: 3 minutes

Lumbar extensions on the floor: 3 minutes

7 Easy Exercises To Transform Your Whole Body In Just 4 Weeks.