Five exercises that will completely change your body in just 4 weeks. You don’t have to spend money on a gym and special equipment – all you need is willpower and 10 minutes a day.
plank
How to do it: Plank is an isometric (static) exercise, the rule of which is to keep your body properly. Follow the example above: keep your back and legs straight without sagging or arching.
Results: If performed correctly, the abdominal muscles, back, buttocks, legs, and arms are trained. It also improves posture and overall muscle tone.
Push ups
How to do it: The starting position is a plank with straight arms. From there, lower yourself as far as possible. Make sure your back, pelvis, and legs are in a straight line. Then slowly return to the starting position.
Results: Affects the chest, arms and abdominal muscles.
Training the thigh and gluteal muscles
How to do it: Stand on all fours and stretch your left leg and right arm in a straight line. Then bend it slowly and touch your left knee with your right elbow. Sit up again and then switch arms and legs.
Results: Good for the trunk and hip flexor muscles. It also strengthens most of the back muscles, buttocks and waist.
Squats
Here’s how: Spread your feet shoulder-width apart and stand on your whole foot. Imagine sitting on an imaginary chair with your knees and feet in the same line and your back straight. You can keep your balance by raising your arms in front of you. Then get up as slowly as possible.
Results: Strengthens the muscles of the buttocks, thighs and ankles.
Exercise for abs
Here’s how: Lie on your back with your arms stretched over your head and your knees bent. Slowly raise your upper body with straight arms and touch your toes. Then slowly return to the starting position.
Results: Strengthens the core muscles and burns fat due to the dynamics.
Abdominal muscles + buttocks
How to do it: lean on your hands and feet to feel the tension in your back. Raise one leg as high as possible and then lower your torso without lifting your second heel off the floor.
Results: Strengthens the muscles of the waist, abdomen and buttocks.
Bazinga 