We are going to see a simple exercise plan that will help you stay in shape. The new year has arrived, and with it thoughts about getting fit and ready for spring. However, these intentions tend not to last as long as we would like.
To get in shape, we propose a simple exercise plan that will change your appearance in just four weeks. You won’t have to go to the gym or buy any special equipment – all you need is determination and ten minutes a day.
1. Iron
A plank is a static exercise , which means you don’t need to move while doing it, just keep your body in the correct position in place. To do it right, follow the example shown in the image and rest on your elbows, forearms, and feet. It is important to keep your back perfectly straight with no lowered waist or raised bottom. While in this position, you work the muscles that keep you straight, such as the abdominals, arm muscles, back, and anterior thigh muscles.
2. Push-ups
To do a correct pushup, you have to start with the plank as a starter, and then push up with your arms. The most important thing is to keep your back, lower body and legs in a straight line – this will work your abs as well as your arms. The next step is to return to the starting position as slowly as possible.
3. Toning the thigh and buttock muscles
Begin the exercise as shown in the image, getting down on your hands and knees. Then, straighten one leg, trying to keep it straight and not to the side or bend as you lift and straighten the opposite arm at the same time. After that, do the same for the other arm and leg.
4. Squats
Squats are all about balance – put your feet shoulder-width apart. Next, she begins to squat as if she were slowly sitting down on a low imaginary chair. Knees and feet should form a straight line. Try to pull your lower back as far as you can. You can also help maintain balance by stretching your arms out in front of you, as shown in the picture. When you’re down, start pushing yourself up as slowly as you can.
5. Abs
Lie on your back and stretch your arms up, then slowly lift one of your legs, bending at the knee, and touch it with your hand, as shown above. Return to the starting position and repeat with the other leg and arm. Don’t forget the main rule here – the left arm goes to the left leg, and the right arm goes to the right.
6. Crunches with leg extensions
First, place your hands and feet so that your body forms a triangle on the ground. Raise one of your legs as high as you can, as seen in the first image, and then slowly lower yourself and try to touch the tip of your nose with your knee. Return to the starting position and do the same with the other leg.
7. Waist twists
Take the starting position with your legs wide apart and slightly bent at the knees, with your back against the wall. Then interlock the fingers of your hands or take a ball, as shown in the picture, and slowly move your hands from side to side, trying to touch the wall with them and, most importantly, staying upright.
Now we go with the four-week plan:
Week 1:
- 2 minute plank
- 1 minute push ups
- 1 minute abs and thighs
- 1 minute crunches
- 1 minute abdominals and buttocks
- 1 minute waist twists
- 2 minute plank
- Leave a ten second interval between exercises
week 2:
Series 1:
- 3 minute plank
- 3 minute crunches
- 3 minutes thighs and buttocks
- Take a 15 second break between exercises
Series 2:
- 3 minute twists
- 3 minute push ups
- 3 minutes abdominals and buttocks
- Take a 15 second break between exercises
week 3:
Repeat the exercises from week 1.
week 4:
Repeat the exercises of week 2.
If you follow this simple exercise plan correctly, you’ll see amazing results in as little as a month, and as a bonus, you’ll develop the habit of doing this simple ten-minute set of exercises every day.
