Transform Your Body In Just 4 Weeks With These 5 Simple Exercises

For everyone who wants to be fit, it is no easy task. It takes determination, willpower, motivation, and resilience.
The beginning is the hardest part of living and maintaining a healthy lifestyle, and once you cross that hurdle, you’ve accomplished the most important phase. When your results appear, it’s almost impossible to quit.

Tips to start:

–The most important thing is first making sure that your diet is in check, as it is said that abs are built in the kitchen
–When you regulate your diet, the next step is to perfect your workout routine.
–Chose the proper workout
If you don’t really know where or how to start, here are 5 exercises, that are perfect for any beginner who is looking to make positive changes to his lifestyle, and not longer than four weeks.
Warning: These exercises all require perfect form to prevent injury.

The Plank:
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Benefits: A core exercise which strengthens your abdominal area, back and shoulders. Along with the core strengthening, it helps with your posture, reducing (preventing) of the back pain and improving your balance.
Your arms must be positioned correctly and your elbows set directly under the shoulders for proper weight distribution.
The spine remains straight(don’t round out the spine ).
Tighten the core to benefit from the exercise.
Keep your legs slightly spread without adding pressure to the hip area. Adjust the distance between your feet as you need it.
Breath slowly and deliberates so that your core is fully engaged and your body is relaxed.

Start by holding the pose for 30 seconds and gradually increase the time as you progress.

The Push-Up:

Benefits: Work as a full-body exercise and build strength in your forearms, shoulders, chest, abs, back, and legs. In addition, they engage your core and increase your strength.
As a compound exercise targets multiple muscles at the same time. The advantage of this exercise, like for planks, you don’t need any equipment to do it and can be done at home, outside, or anywhere.
Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders. Keep your abs tight and drop your body straight down bending just your arms. Go back to the starting position.

Repeat 8 to 10 times.

The Squat:
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Benefits: A staple exercise in increasing your lower body strength, stimulating muscle growth, strengthening your joints, and even improving your balance. Engaging your core and lower back they help you improve your posture at the same time.
Works: multiple muscles in your body (quadriceps, hamstrings, calves, and glutes).
Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

Repeat 8 to 10 times.

The Bird Dog:
Image result for Bird Dog exercise gif

Works: Your core as well as your lower back,
Benefits: Helps to improve your overall balance, strengthen your back, especially your lumbar spine.
Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side
Switching to the opposite arm and leg, repeat.

Repeat 8 to 10 times.

The Glute Bridge

Targets: your glutes, but it also targets your core as well as your hips
Benefits: it is a key exercise in preventing lower back pain, without any equipment for this exercise so you can do it anywhere, even in the comfort of your own living room. It is especially useful if you have a desk job and don’t move around enough, or if you suffer from frequent lower back pain.

Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up, drop your bottom half way down and come back up . Perform this exercise for1 minute, breathing deeply the whole time.

Repeat 8 to 10 times.

Note: A healthy body and great overall physique take months and even years of determination and you need a hard work to achieve. This workout is your starting point, try it for 4 weeks and see how your strength and your body improve.
When you finish once, you are ready to take the next step in your fitness journey.

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