How to transform your body in 4 weeks with these 7 exercises
1. Squats
You will work the muscles of the buttocks, hips and calves.
Place your feet shoulder-width apart and lean on both for support. Slowly take a seat in an imaginary chair. The knees and feet should be on the same level as the back, and the back should be straight. Raise your arms in front of you to keep your balance. As slowly as you can, rise.
2. Push-ups
The pectorals, arm muscles, and abdominal muscles are all worked out during this exercise.
Start by doing a plank with your arms straight. Then lower yourself as far as you can while keeping your back, hips, and legs in a straight line. Return to the starting position carefully.
3. Plank
If done correctly, you will work not only the abdominal muscles, but also the back, buttocks, legs, and arms. You improve your posture and muscle condition in general.
An isometric exercise is the plank (it is done statically). The most crucial thing is to maintain proper body alignment. Maintain a straight back and legs like the model in the photo. The lower back should not be hung or arched in any way.
4. Back exercise
The muscles of the spine are toned and strengthened.
Lie down on the floor on your stomach with your arms bent or under your head. Raise your upper body to the highest point possible. Hold for a second before slowly returning to the beginning position.
5. Hips and glutes
This exercise is excellent for strengthening the core and hip muscles. Strengthens the majority of the back, buttocks, and waist muscles.
Get into four different supports. Make a single straight line with your left leg and right arm. Then slowly bend your knees and touch your right elbow to your left knee. Rep with the opposite side.
6. Abs
You will work the muscles of the torso and it also burns fat.
You must lie on your back, stretch your arms above your head, and bend your knees for this exercise. Then slowly rise your torso and touch your feet while keeping your arms straight. Return to the starting position carefully.
7. Abs and glutes
You will work the muscles of the waist, abdominals and buttocks.
You must lie on your back, raise one leg to the highest point you can. Then, without moving your second heel off the floor, begin rising and lowering your body.
