Our research revealed a series of workouts that can radically alter the contour of your body in as little as four weeks. It is not necessary to have a gym membership or to use specific equipment; all that is required is willpower and 10 minutes every day, five days a week for five days.
The best way to go about it is as follows: Plank is an isometric (static) exercise in which the only requirement is to keep your body in the appropriate position throughout the movement. Maintain as much straightness as possible in your back and legs, with no drooping or arching, as seen in the figure above.
If you perform this exercise correctly, it will work out your abs, back, buttocks, legs, and arms, among other muscle groups. The extra benefit of increasing posture and overall muscle tone is also a benefit of this exercise.
2. Push-ups for a strong upper body
How to do it: Begin in a plank position with your arms straight ahead of you, palms facing forward. Make the most of your space by lowering yourself as low as you possibly can. Before you begin, make sure that your back, pelvis, and legs are all in a straight line together. Return slowly and steadily to your starting position after that.
As a result of this exercise, the chest, arms, and abdominal muscles are all impacted.
3. Thigh and buttock muscle strengthening exercises
In order to do it correctly, you should go down on your knees and stretch your left leg and right arm in a straight line from your shoulders. Carefully bend your arms such that your right elbow contacts your left knee, and you’ll be finished. Straighten yourself out once more, and then switch which arm and leg you’re currently holding onto.
Results: This exercise is beneficial for the muscles of the torso and hip-bending range of motion. The majority of back muscles, buttocks, and waist are toned and strengthened as a result of this exercise.
4. Squats (or squat jumps)
The best way to go about it is as follows: Standing on the ball of your foot with your feet shoulder-width apart is a good position (not your toes). Try to imagine you’re sitting in a chair, keeping your knees and feet in sync and your back as straight as you possibly can. It is possible to maintain your equilibrium just by raising your arms in front of you. Then, with as much care as you can muster, pull yourself back to your feet.
Results: As a result of this exercise, the buttocks, thighs, and ankles are all significantly strengthened.
5. Exercises for the abdomen
How to do it: To execute this exercise, lie down on your back with your arms stretched above your head and your knees bent. Gradually raise your upper body, keeping your arms straight, and get your toes as close to your ears as you comfortably can. Return slowly and steadily to your starting position after that.
The core muscles are strengthened and the abdominal muscles will be more defined.
6. Exercises for the abs and buttocks
It’s possible to feel the stress in your back while using your hands and feet to prop yourself up. How to perform it: Raise one leg off the floor as high as you possibly can, then begin lowering your upper body without lifting the second heel off the floor.
Result: As a result of performing this exercise, the muscles in the waist, abs, and buttocks are strengthened.
Lie facedown on the floor with your arms bent at the elbows and placed beneath your head in order to complete this exercise properly. Raise your upper body to the highest point you are able to. For a split second, hold this position with your body before gradually returning to your beginning position.
It has been shown that by performing this exercise, the spinal muscles are toned and strengthened.
Complete the following sets over the course of six days.
|Exercise||Time of Exercise||Time of Rest|
|Plank||2 minutes||10 seconds|
|Push-ups for a strong upper body||1 minute||10 seconds|
|Thigh and buttock muscle strengthening exercises||1 minute||10 seconds|
|Squats (or squat jumps)||1 minute||10 seconds|
|Exercises for the abdomen||1 minute||10 seconds|
|Exercises for the abs and buttocks||1 minute||10 seconds|
|Waist||2 minutes||10 seconds|
|Exercise||Time of Exercise||Time of Rest|
|Plank||3 minutes||15 seconds|
|Push-ups for a strong upper body||3 minutes||15 seconds|
|Thigh and buttock muscle strengthening exercises||3 minutes||15 seconds|
|Squats (or squat jumps)||3 minutes||15 seconds|
|Exercises for the abdomen||3 minutes||15 seconds|
|Exercises for the abs and buttocks||3 minutes||15 seconds|
|Waist||3 minutes||15 seconds|