These 5 Simple Exercises Transform Bodies in 4 Weeks
Though it takes years of determination and hard work to have a great looking physique, the exercises here will help you start.
Once you’re past 4 weeks, there’s no turning back. You’ve gone through developing your routine. The hardest part is over. You’re well on your way to a lifetime of fitness.
* Put hands under the shoulders at slightly wider than shoulder-width apart.
* Ground toes on the floor and squeeze glutes to stabilize the body. Be careful not to lock or hyperextend your knees.
* Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Keep head in line with back.
* Hold the position for 20 seconds. As you get comfortable, hold plank for as long as possible. Don’t compromise on form.
* Start in a high plank position. Place hands firmly on the floor, directly under shoulders. Ground toes on the floor to stabilize your lower half. Brace core, engage glutes and hamstrings, and flatten back so body is neutral and straight.
* Lower body—keep back flat and eyes focused 3 feet in front of you to keep a neutral neck—until chest grazes the floor. Don’t let butt dip or stick out at any point; body should stay in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to the body.
* Keeping core engaged, exhale as you push back to starting position.
* Repeat 10 to 20 reps or as many as can.
* Stand with feet slightly wider than hips.
* Point toes 5 to 20 degrees out.
* Look straight ahead and pick a spot on the wall in front of you. You need to look at this spot the whole time you squat, not looking down at the floor or up at the ceiling.
* Put arms straight out in front, parallel to the ground.
* Keep spine in a neutral position. Don’t round your back, don’t hyperextend and over accentuate the natural arch of the back.
* Put weight of body on the heels and balls of feet.
* Breathe in, break at your hip and push butt back.
* Keep sending your hips backwards as knees begin to bend.
* Keep back straight, spine neutral, chest and shoulders up.
* Keep looking straight ahead at that spot on the wall.
* As you squat down, focus on keeping knees in line with feet.
* Squat down until hip-joint is lower than knees.
* To stand up: Keep everything tight, breathe out and drive through heels.
* Drive knees out the same way you did on the way down, and squeeze butt at the top to make sure you’re using your glutes when standing up.
* Aim for 10 sets of 3 reps.
From the beginning, use bodyweight. As you improve, use dumbbells and even a barbell with your squat.
The Bird Dog:
* On all fours, tighten abdominal muscles, keeping spine and neck in a neutral position all the while looking at the floor.
* Slowly extend left leg behind while reaching right arm forward.
* Keep hips and shoulders square. Make sure lower back doesn’t arch.
* Hold for five seconds.
* Slowly return to the starting position.
* Do the move on the opposite side.
* Complete 5 to 10 repetitions on each side.
The Glute Bridge
* Lay down with knees bent and feet flat on the floor.
* Keep arms at your side with palms facing down.
* Lift hips up slowly until hips and shoulders are in a straight line, your glutes squeezed hard and your core tightened.
* Stay in this position for a few seconds and go back down.