We have found a series of exercises that will completely transform your body in just 4 weeks. You don’t have to spend money on a gym and special equipment: all you need is willpower and 10 minutes a day.
How to do it: Plank is an isometric (static) exercise where the rule is to maintain the body correctly. Follow the example above: keep your back and legs straight, without sinking or bending.
Results: if done correctly, the exercise works the abs, back, buttocks, legs, and arms. It also improves posture and general muscle tone.
How to do it: The initial position is a board with arms extended. From there, go down as much as you can. Make sure your back, pelvis, and legs form a straight line. Then, slowly, return to the starting position.
Results: affects the muscles of the chest, arms, and abdominals.
Workout for thighs and buttocks
How to do it: get on all fours and stretch your left leg and right arm straight. Then bend them slowly and touch the right elbow with the left knee. Straighten again and then change your arm and leg.
Results: Good for the trunk and hip muscles. It also strengthens most of the muscles of the back, buttocks, and waist.
How to do it: place your feet shoulder-width apart, standing on your entire foot. Do it as if you were sitting in an imaginary chair, with your knees and feet aligned with your back straight. You can keep your balance by raising your arms in front of you. Then climb as slowly as possible.
Results: Strengthens the muscles of the buttocks, thighs, and ankles.
Exercise for abs
How to do it: Lie on your back with your arms stretched over your head and your knees bent. Slowly lift your upper body with your arms outstretched and touch your toes. Then, slowly, return to the starting position.
Results: Strengthens the central muscles and burns fat due to dynamics.
Abs + buttocks
How to do it: support your hands and feet to feel the tension in your back. Lift one leg as high as you can and start lowering the upper body without lifting the second heel off the floor.
Results: Strengthens the waist, abdominal and buttock muscles.
How to do it: Lie on your stomach on the floor with your arms folded at your elbow and placed under your head. Lift the upper part of your body as much as you can. Remain in this position for a second and slowly return to the starting position.
Results: tones and strengthens the spinal muscles.
Make the following games for 6 days:
Photographer Roman Zakharchenko, model Nadezhda Makarova