An Easy Workout To Help You Get In Shape In Just A Month
An easy workout that has only five exercises in it? They say this workout can shape up your whole body in only a month. Sounds great! Do you think it's worth a try?
Planks have replaced situps as the go-to exercise for abs. They're safer and target more muscles. To do a plank, lie down on your stomach, turn your toes under, and place your elbows next to you with your forearms facing straight ahead. Lift yourself up on your toes and forearms. Make sure your back is straight, not round or sagging. Planks are hard! Build up your strength until you can hold the position for one-to-three minutes at a time.
Squats are popular because they target so many muscles at once, including your butt muscles and the muscles in the front and back of your thighs. To do a squat, start with your feet about shoulder-distance apart. Bend your knees, making sure that your knees don't go past your toes. Push your butt back as you lower your body. Keep your chest up and your back straight. Tighten your butt and abs as you straighten back up. Repeat for two minutes.
3. Bird Dog
Bird dog is another great exercise for your abs as well as for your butt, thighs and lower back. It is also said to be good for your brain.
To do bird dog, support your weight on your hands and knees with your knees about hip-width apart. Lift and stretch your left arm straight out in front of you. At the same time lift and stretch your right leg straight out behind you. Your back and your extended limbs should all be in a straight line. Hold for a few seconds then return to your starting position. Repeat with your opposite arm and leg. Keep repeating for one-to-three minutes.
This classic exercise is great for strengthening your chest, upper back, triceps, and shoulders. Lie on your stomach. Turn your toes under. Place your hands facing forward next to your body. Tighten your abs and keep your back straight as you push up and return to the floor. Repeat for about a minute.
If you are a beginner, and you don't have a lot of upper-body strength, you can start with an easier variation. Try pushups against a wall, against a desk or counter, or on the floor with your knees bent.
Bridge, inspired by yoga, strengthens your core, butt, hamstrings, and back. Lie on your back with your arms by your sides, palms down. Tighten your butt, and lift your pelvis until your body forms a straight line from shoulders to knees. Hold a few seconds, then return slowly to the ground. Repeat for one-to-three minutes.
How to Combine the Exercises to Shape Up in a Month
Here's the plan:
On Monday, do the exercises in this order: plank, pushups, squats, bird dog, bridge, plank again, pushups again, and squats again. Do each exercise for one minute, except doing the squats for two minutes for each segment.
On Tuesday, use this order: plank, bird dog, bridge, and pushups. Do each exercise for three minutes this time, except for pushups, which you should do for one minute.
On Wednesday, do the Monday routine again.
On Thursday, do the Tuesday routine again.
Keep alternating until Sunday, when you rest.
It sounds so easy! And it only takes 10 minutes per day! Are you going to try this one out? Send this to all your friends who are looking for a fast way to get fit fast.
Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!