The four-week plan
Week 1:
Do the following for six days:
2 minutes’ plank
1 minute push-ups
1 minute abs and thighs
1 minute abs
1 minute abs and buttock
1-minute waist
2 minutes’ plank
Have a ten-second break between the exercises.
Week 2:
Alternate the following sets for 6 days.
Set 1:
3 minutes’ plank
3 minutes’ Abs
3 minutes’ thighs and buttocks
Have a 15-second break between the exercises.
Set 2:
3 minutes’ waist
3 minutes’ push-ups
3 minutes’ abs and buttocks
Have a 15-second break between the exercises.
Week 3: repeat the Week 1 set.
Week 4: repeat the Week 2 sets.
- Plank
- Push-ups
To do a correct push-up, assume the plank as the initial position, and then push yourself up with your arms. The most important thing is to keep your back, bottom, and legs in a straight line — this will strain your abs as well as your arms. The next step is to return to the initial position as slowly as possible. Toning your thigh and bottom muscles.
- Toning your thigh and bottom muscles
Begin the exercise as shown in the picture, propping yourself on your hands and knees. Then, stretch one leg, trying to keep it straight and not letting it go to the side or bend while raising and stretching the opposite arm at the same time. After that, do the same for the other arm and leg.
- Squats
- AB exercise
Lie on your back and stretch your arms up, then slowly raise one of your legs, bent at the knee, and touch it with your hand, as you can see above. Return to the initial position and repeat with the other leg and arm. Don’t forget about the main rule here — the left arm goes to the left leg, and the right arm goes to the right one.
- ABs and Buttocks
First, prop yourself on your hands and feet so that your body forms a triangle above the floor. Raise one of your legs as high as you can, as seen in the first picture, and then lower it slowly and try to touch the tip of your nose with your knee. Return to the initial position and do the same with the other leg.
- Waits
Take up the initial position with your legs set widely apart and slightly bent at the knees and with your back propped against the wall. Then, lace your fingers or take a ball, as shown in the picture, and slowly move your hands from side to side, trying to touch the wall with them and, most importantly, keeping upright.
Thoughts about getting fit and ready for the spring. However, these intentions tend to not last as long as we would like them to.
To get you in shape ,Here are some simple exercises that will change how you look in as little as 4 weeks. You won’t have to go to the gym or buy any special equipment / Devices - All you need is determination and ten minutes a day.