Physical activity can be complex or difficult for some people. They then face the discouragement or frustration of not losing weight at the desired rate. Their mistake? Make the wrong choices in terms of sports program. Indeed, many people go to exercises that are not adapted to their condition, for lack of information or for wanting to achieve positive results very quickly. To help you combine the desire to see fast results with effective exercises, here are 7 that will transform your body in just 4 weeks.
Some exercises can be difficult to do, especially for beginners. In addition, we do not always have time to allocate them. Between work, stress, obligations or family life, sports activity can turn into a real challenge. Thus, this article will help you with 7 easy exercises to do, targeting many parts of your body in just 10 minutes a day.
7 easy exercises to do in 10 minutes
Plunk
Very easy, the plunk is an extraordinary exercise to tone the buttocks, back and arms. Little more: this exercise takes only 60 seconds a day. To make a good board:
- Put your forearms on the floor
- Place your elbows according to the width of your shoulders under your chest
- Lean on your toes and keep your back straight
- Hold for 60 seconds.
Push-ups
The pumps are a perfect exercise to work the torso and arms. To make pumps properly:
- Place your hands on the floor at the width of your chest and rest on your toes.
- Lift your body with your arms until they are tight.
- Keeping your back straight, bend your elbows and return to the initial position on the ground.
Squats
This exercise is perfect for working the thighs, calves and buttocks. To make a perfect squat:
- Keep your feet flat on the floor
- Act as if you were sitting on an imaginary chair with your knees and feet aligned and your back straight
- You can keep your balance by raising your arms in front of you
- Then go back as slowly as possible
- Always keep a body sheathed and straight
Thigh and buttock muscles workout
This exercise also helps to tone the muscles of the thighs, buttocks, torso, back and waist. To do this exercise well:
- Get on all fours and stretch your left leg and your right arm in a straight line.
- Bend them slowly and touch your right elbow with your left knee. Straighten up again, then change arms and legs.
Exercise for abs
It is an exercise that will strengthen the belly muscles and tone them, in addition to burning fat. Here's how to do this exercise well:
- Lie on your back, arms stretched over your head and knees bent
- Lift your upper body slowly, arms outstretched, and touch your toes
- Return slowly to the initial position
Exercise for abs and buttocks
This exercise helps to work the muscles of the waist, abdominals and buttocks. Here's how to do the exercise well
- Lift your buttocks off the floor by using your hands and feet
- Raise a leg as high as possible
- Lower your gluteus by keeping it taut.
Exercise for waist
This exercise helps to tone and strengthen the muscles of the spine. To do it well:
- Lie face down, arms folded and hands clasped under your forehead
- Lift your torso as high as possible
- Stay in this position for a second and slowly return to the initial position
You can apply these exercises by following a program for 4 weeks which is as follows:
Week 3: repeat the program of the 1st week.
Week 4: repeat the program of the 2nd week.