The main objective of those who decide to start a training routine is to tone and sculpt the entire body, in order to have a slim figure and, at the same time, strong and well-trained muscles.
If you don’t have the time to join and attend a gym, you don’t have to give up training. There are exercises that can be performed at home, without special equipment, which allow us to achieve exceptional results.
We proposes a training program that can transform your body in 4 weeks. To get the results you want in the shortest time possible, dedicate a few minutes a day.
1. Planks
A static exercise, which means you don’t have to move while performing it, which consists of keeping the body in the correct position for a pre-established time. It is important to keep your back straight and form a straight line with your entire body.
2. Push-ups
To do a push-up correctly you need to start from a plank position and then push your body upwards with your arms. Keep your back, lower body and legs in a straight line.
3. Exercise for buttocks and thighs
Rest your body weight on your hands and knees. He extends one leg trying to keep it straight, without bending it, while you lift and extend the opposite arm. Repeat alternating arms and legs.
4. Squats
Place your feet parallel to your shoulders. Squat down as if you were slowly sitting in an imaginary chair . Knees and feet should form a straight line. Try to stretch your lower back as much as possible. You can also help yourself maintain balance by stretching your arms forward.
5. Abs
Lie on your back and stretch your arms, then slowly lift one of your legs by bending the knee and touch it with your hand. He returns to the starting position and repeat, changing leg and arm.
6. Abs with leg extensions
First, position your hands and feet so that your body forms a triangle on the ground. Raise one of your legs as high as you can, then slowly lower it and try to touch the tip of your nose with your knee.
7. Twists of the waist
Start with your legs apart, knees slightly bent and your back against the wall. Then take a ball and slowly move your hands from side to side trying to touch the wall while keeping yourself standing.
4 week routine
Week 1
- 2 minutes of plank
- 1 minute of push-ups
- 1 minute of abs and thighs
- 1 minute of sit-ups
- 1 minute of abs and glutes
- 1 minute of life twists
- 2 minutes of plank
- Take a 10 second break between each exercise
Week 2
- Series 1
- 3 minute plank
- 3 minutes abdominal
- 3 minutes buttocks and thighs
- Take a 15 second break between each exercise
- Series 2
- 3 minute waist twists
- 3 minute push-ups
- 3 minutes abs and glutes
- Take a 15 minute break between each exercise
Week 3
Repeat the exercises from week 1.
Week 4
Repeat the exercises from week 2.
Follow this exercise program correctly and you will get the first results after the first month. Perform the exercises for at least 10 minutes a day.
