4 Weeks With These 5 Simple Exercises
Getting your body into the perfect shape it takes determination, willpower, motivation, and resilience. However, those who succeed know that the hardest part is the beginning. After a while, the workouts will become a daily routine and you will look forward to exercising.
Tips to start:
– The most important thing is first making sure that your diet is in check, as it is said that abs are built in the kitchen
– When you regulate your diet, the next step is to perfect your workout routine.
– Chose the proper workout
If you don’t really know where or how to start, here are 5 exercises, that are perfect for any beginner who is looking to make positive changes to his lifestyle, and not longer than four weeks.
Plank is a static exercise. There are no movements, and the most important thing is to hold the body properly. Lie on the floor with your stomach down. Bend your elbows by 90 degrees and lie in a resting position leaning against them. The body must form a straight line from head to toe.
Start on your hands and knees with your hands underneath your shoulders.
Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position.
Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position.
Start the exercise by standing on both your feet, so that the same will be on a wider distance. Curl the knees until the thighs get into a parallel position with the ground. Bring the body weight into your foot rear areas;
Start moving towards down so that the leg will rectify completely. In order to take full advantage of the exercise, press the glutes at the highest point of the movement;
The Bird Dog:
From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.
Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.
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The Glute Bridge:
First, you need to lay with your back towards the ground and your knees bent. Then you need to plant your feet firmly on the ground and then your feet should be a little more than a hip’s width apart and should sit parallel to your knees.
Next, you need to place a light dumbbell or plate on your hips and lift them off the floor by tightening your glutes, thighs, and abs and if you’re new to working out, try the exercise without the use of weights. then lower down the starting position, keeping your hips slightly above the ground and then do 15 reps in 3 sets.
Source: Train Hard Team