Are you worried about your body weight or shape? Don’t have the time to go for a run? Well, experts say if you can spare just 10 minutes a day, you can get back into shape without an expensive gym membership. Want to know how?
Read on about these 7 super exercises to make you look and feel on top of the world in just 4 weeks!
Contents & Quick Navigation
#1 The Plank
If done properly, the plank will make your abs, legs, arms, buttocks, and back work hard. It’ll improve your posture and strengthen your core. All you need to do is turn your body toward the floor and hold your body in a straight line with the help of your forearms and your toes. Be careful not to arch your back or legs.
To do this safely, start in plank position with arms in a straight direction. Then slowly lower your body on the ground as much as possible. Keep your back, legs and pelvis in a straight formation. Now gradually move back to the original position.
In no time, push-ups will build powerful arms, shoulders, and pecs. They’ll also tighten your abs. In fact, world-famous strength coach Mark Rippetoe says that the push-up is mechanically superior to the bench press because it works more muscles simultaneously.
#3 Work those thighs and butts
Start by standing on your legs and arms. Then stretch your right leg and left arm in a straight line. As you bend them slowly, touch your right arm and left leg. Go back to the original position and repeat this with the other arm and leg. This will make your back strong as it works the back muscles. In addition, your torso, waist and buttocks will also get toned and strengthened.
Squats are the answer to a powerful butt, thighs, legs and ankles. Put your feet firmly on the floor and place them shoulder-length apart. Imagine you’re sitting on a chair. Make sure to keep your back straight and your knees and feet on the same line. To keep balance, raise your arms. Then go back slowly to the original position.
#5 Absolute Abs
To have a strong core and burn fat, this exercise is a staple. Just lay on the floor on your back. Stretch your arms above your head. Keep your knees bent. Now slowly get your upper body up off the floor and touch your toes with your arms straight. Gradually go back to your original position.
#6 For tight abs and butts
With your face toward the ceiling, prop yourself on your hands and feet. At this point, your back should be tensed. Now raise a leg as high as you can and then start to lower your upper torso. Be careful not to lift the heel of your other foot from the floor. Do this every day for four weeks to get the perfect waist, butt and abs.
#7 Waist it.
Lie with your face toward the mat. Bend your arms at the elbow and put your palms flat on the floor. Keeping your feet position unchanged, lift your torso as far as possible. Hold for a second and return to your original position. With this exercise, your spinal muscles will strengthen to give you a great back.
In the first week, do the plank and the waist exercise for two minutes and the other exercises for a minute each. In the following week, do the exercises for 3 minutes each. Repeat this cycle in the 3rd and 4th weeks. Voila! You’ll have a body ready to be shown off!
If you know of any exercise that gives great results, share with us in the Comments section below!