How to get in shape in a month: 7 effective exercises
Tired of winter sweaters? Do you want to impress everyone with a slim figure in a new dress? These exercises can be performed in a complex or choose the ones you like best.
Don't waste your time going to the gym! These 7 simple exercises will help you get in shape in 4 weeks without leaving your home, writes Fit For Fun. Don't forget about the right technique!
You only need 10 minutes a day and a small ball.
1. Plank:
- Lie on your stomach, rest your forearms and toes.
- Keep your body in a straight line, without bending or protruding your pelvis.
- Hold the plank as long as possible, gradually increasing the time.
2. Push-ups:
- Start in the plank position, but rest on your palms.
- Keeping your body straight, bend your arms and lower yourself to the floor.
- Exhale and come back up.
- If it is difficult, do push-ups from your knees.
3. Squats:
- Place your feet shoulder-width apart, slightly open your toes.
- Stretch your arms forward and sit down deeply, keeping your knees behind your socks.
- Hold for a few seconds, then straighten up, tensing your buttocks.
4. Donkey kick:
- Get on all fours, hands under your shoulders, hips above your knees.
- Lift one leg back without bending the hip.
- Tighten the buttocks, and lower the leg without touching the floor.
- Repeat with the other leg.
5. Hyperextension:
- Lie on your stomach, arms along your body.
- Lift your legs and arms simultaneously without bending them.
- Hold for a few seconds, then slowly lower yourself.
6. Side twists:
- Lie on your side, bend your knees, hands behind your head.
- Lift your body, lifting your shoulder blades off the floor.
- Hold for a few seconds, then slowly lower yourself.
- Repeat on the other side.
7. Lunges:
- Step forward with one leg, and bend it at the knee.
- Lower your pelvis, keeping your back straight.
- Hold for a few seconds, then push off with your front leg and return to the starting position.
- Repeat with the other leg.
Attention: This content is for informational purposes only and does not contain any medical advice. For medication, diagnosis, and other medical advice, please consult your doctor.
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