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 :
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.
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.
- 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.
Push-ups work the chest, arm and abdominal muscles.
- 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.
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.
- 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.
Squats strengthen the muscles of the glutes, hamstrings and calves.
- 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.
Overhead arm crunches strengthen all core muscles.
Crunches are one of the best-known core exercises for burning abdominal fat
- 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.
Reverse push-ups strengthen the core, glute and arm muscles.
- 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.
Lumbar extensions strengthen the back muscles and burn fat in the back.
Click here to easily print this guide in PDF.
Follow this 7-exercise routine for 4 weeks, taking a rest day every 6 days.
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
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
