When looking in the mirror, everyone of us wants to see a body that is healthy, toned and beautiful. Well, you will probably be surprised to know that there is a simpler solution.
Actually, it has turned out that simple exercises organized in a sophisticated workout plan can do wonders to your body and tone all your muscles pretty quickly.
So, below are five exercises that you can use to tone your entire body in just one month. It sounds great! Do you think it’s worth a try?
1. Bird dog
Bird dog is great exercise for the abs, as well as the glutes, thighs and lower back. It’s also said to be good for the brain.
Perform the bird dog by resting your weight on your hands and knees with them hip-width apart. Lift and stretch your left arm in front of you. At the same time, lift and stretch your right leg behind you. Your back and extended limbs should be in a straight line. Hold the position for a few seconds and return to the starting position. Repeat with the opposite arm and leg. Keep repeating for 1 to 3 minutes.
2. Plank
To do a plank, lie on your stomach, place your toes on the floor and place your elbows by your side with your forearms pointing forward. Stand up on your toes and forearms. Make sure your back is straight, not rounded or sunken. You can hold this position for 1-3 minutes continuously.
3. Pushups
This classic exercise is great for strengthening your chest, upper back, triceps, and shoulders. Lie on your stomach. Turn your toes under. Place your hands facing forward next to your body. Tighten your abs and keep your back straight as you push up and return to the floor. Repeat for about a minute.
If you are a beginner, and you don’t have a lot of upper-body strength, you can start with an easier variation. Try pushups against a wall, against a desk or counter, or on the floor with your knees bent.
4. Squats
Squats are popular because they work many muscles at once, including the gluteal muscles and the muscles in the front and back of the thighs.
To do a squat, start with your feet shoulder-width apart. Bend your knees, making sure they don’t go past your toes. Push your glutes back as you lower your body. Keep your chest up and your back straight. Tighten your glutes and abdominal as you straighten up. Repeat the exercise for 2 minutes.
5. Bridge
This is a core exercise aimed at strengthening the glutes, hamstrings, and erector spinae.
Lie on your back with your arms at your sides, palms down. Squeeze your glutes and lift your pelvis until your body forms a straight line from your shoulders to your knees. Hold the position for a few seconds and slowly return to the floor. Repeat for 1 to 3 minutes.
Here’s the plan:
On Monday, do the exercises in this order: plank, push-ups, squats, bird dog, bridge, plank again, push-ups again, and squats again. Do each exercise for 1 minute, except the squats for 2 minutes per segment.
On Tuesday, use this order: plank, bird dog, bridge and push-ups. This time do each exercise for 3 minutes, except for the push-ups, which you should do for 1 minute.
On Wednesday, go back to Monday’s routine.
On Thursday, go back to Tuesday’s routine.
Continue alternating until Sunday, when you rest.
