Getting fit doesn’t require expensive equipment, gym memberships or fitness classes. It just takes some will, determination, a balanced diet and 10 minutes a day! It’s true! These 5 simple exercises will transform your body in just 10 minutes a day for 4 weeks!
5 Exercises That Will Transform Your Body in Just 4 Weeks
1. Push Ups
The push-up utilizes almost every muscle in your body. Start in the plank position, placing your hands directly under the shoulders then push your whole body up. Make sure to maintain a straight line with the legs, back and butt. Lower your body down and repeat.
The plank is a one-move static exercise that helps strengthen your core muscles and shoulders. This is how you build abs of steel! Start in the push-up position on the floor with straight arms, or bend your elbows 90 degrees and form a straight line from head to feet. Hold the plank without moving your waist or butt.
Squats help strengthen your quads, hamstrings and calves, as well as your core. Keep your feet shoulder-width apart or slightly wider and extend your hands out in front of you and sit back and down. Keep your head facing forward and be mindful that your back doesn’t round. Lower yourself until your thighs are parallel to the floor then press back up through your heels.
4. Lying Hip Raises
The lying hip raise helps build powerful glutes and hamstrings and strengthens your abs, back and thighs. Lie on your back on the floor with bent knees and feet flat on the floor. Extend your arms out to your sides at a 45-degree angle with your palms on the floor. Engage your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible while squeezing your glutes the entire exercise. Slowly lower yourself down to the mat and repeat.
The Bird-Dog is an excellent exercise for strengthening your core, lower back and developing your balance. Prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, extending until both perfectly straight. Hold for a moment, then lower and repeat with the other leg and arm.
Transform your body by doing each exercise for 2 minutes everyday, giving yourself 15 seconds of rest in between exercises. You will see results in just 4 weeks!