Not all training programs always succeed. Poor selection of exercises, the irrational schedule of exercises in the training, the intensity of training that is contrary to the set goal … It is much more effective to start with a simple program and gradually work on advanced techniques to ensure continued progress.
So if you are not a lover of the gym, but want to build your body this is an ideal article for you, because here you will find a 10-week training plan that will help you to reduce extra fat and you just need to follow the following exercises, and you will see how your body will transform itself.
A variety of training, resting time and proper nutrition will help you get the desired results faster and better, so your body will be stronger, thinner and healthier than ever.
Squats
-You need to start with your feet shoulder-width apart and your chest held up and out and then you need to extend your hands straight out in front of you. After that you need to sit back and down like you’re sitting on a chair and then to lower down, so your thighs are parallel to the floor, with your knees over your ankles.
You need to hold this position for a few seconds and bring yourself back to the starting position and then to repeat it 20 times.
Butt Kicks
-First, you should start kneeling down and supporting your upper body with your forearms and then you need to lift and extend your right leg behind.
You need to hold the pose for 10 seconds and then lower the knee without touching the floor and repeat the lift. You need to do this exercise several times and then switch legs.
Push-Ups
-You need to start this exercise on your hands and knees with your hands underneath your shoulders and then you need to come onto the balls of your feet and the heels of your hands. And next walk the feet back until you are in the plank position and bend your elbows, lowering your body down. You need to do it 10 times.
Crunches
-You need to lie on your back with the knees bent and feet flat on the floor, hip-width apart and then you need to place your hands behind your head. Next, you need to gently pull your abdominals inward. Then you need to curl up and forward so that your head, neck, and shoulder blades lift off the floor. Then you need to hold the position for a few seconds and slowly back down. Repeat it 10 times.
Lunges
-First, you need to stand with your feet shoulder-width apart and your hands on your hips and then to step forward with one leg and flex your knees until your rear knee nearly touches the floor and after that, you need to bring your body back. Then switch legs and repeat it 20 times.
Plank
-First, start with the pushup position so that your upper part of the body must be straight in line with the elbows. And then toes when they are slightly raised and keep up this straight position, take deep breaths, and feel the muscles getting strong. You need to make sure you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.
Jumping Jacks
-First, you need to be in a starting position and that is standing with feet together and hands by your sides. And then simultaneously raise your hands up above your head. So, while jumping up, you spread your feet above twice shoulder-width apart. Then you need to bring your body back to the starting position. And do it several times.
So what you need is to do these exercises every day for 10 weeks, and you will see the results and also after each week you have to take a break for a day, then continue with the training plan.
Source: Female Fit Body
