Wednesday, February 22, 2017

7:13 AM
When it comes to overall health, regular exercise and a healthy diet are of vital importance. Yet, it has been confirmed that the healthy eating habits lead to a bigger success and a happier life. 
 However, besides the introduction of healthy and nutrient-rich foods, a workout is also extremely important. The following 5 exercises will help you lose excess weight, reduce the waistline size, and get a healthy and attractive figure in less than a month. 

01 Plank 

Planks are extremely beneficial and they strengthen the shoulders and lead to ripped abs. You should start in a push-up position on the ground, bend the elbows to 90 degrees, while forming a straight line of the entire body, and hold as much as possible without moving the butt or waist. 
02 Squats 

The feet should be shoulder-width apart, roll the shoulders down and back away from shoulders, and stretch the arms in front of the body. 
Then, gradually bend the knees, bring the hips forward, and lower yourself to bring the thighs in a parallel position to the floor, with a straight back. 
Press the feet into the floor to return to the initial position. Squats strengthen your core, boost the fat burning process, and build the hams, quads, and calves. 
03 Bird-Dog 
You should be in a plank position, and prop yourself on the knees and hands. Then, stretch one leg and the opposite arm simultaneously, and keep the body balanced. Hold for a few seconds, return to the initial position, and change sides.  This exercise will strengthen the abs and the lower back. 
04 Lying Hip Raises 
While lying on the floor, bend the knees and keep the feet flat on the floor. Extend the out to your sides at a 45° angle, squeeze the glutes and elevate the hips upward, by tilting the pelvis. 
Then, return to the initial position, and repeat the exercise. This will strengthen the abs, back, thighs, glutes, and hamstrings. 
05 Push-ups 
You should be in a plank position, and then place the hands under the shoulders to push the whole body up. The legs, buttock, and back should be in a straight line. Then, return to the floor and repeat. Push-ups target all body muscles, so they will strengthen the entire body. 
The 4-Week Exercise Plan 

 This plan contains two basic workouts: 
1st Workout 
  • Plank – 1 minute; 
  • Push-ups – 1 minute; 
  • Squats – 2 minutes; 
  • Bird-dog – 1 minute; 
  • Lying hip raises – 1 minute; 
  • Plank – 1 minute; 
  • Push-ups – 1 minute; 
  • Squats – 2 minutes 

Make a 10-second break. 

2nd Workout 
  • Plank – 3 minutes; 
  • Bird-dog – 3 minutes; 
  • Lying hip raises – 3 minutes; 
  • Push-ups – 1 minute 

Rest for 15 seconds. 
This is the program for the entire month: 
1st Week 
  • 1st Day – 1st Workout 
  • 2nd Day – 2nd Workout 
  • 3rd Day – 1st Workout 
  • 4th Day – 2nd Workout 
  • 5th Day – 1st Workout 
  • 6th Day – 2nd Workout 
  • 7th Day – rest 

2nd Week 
  • 1st Day – 2nd Workout 
  • 2nd Day – 1st Workout 
  • 3rd Day – 2nd Workout 
  • 4th Day – 1st Workout 
  • 5th Day – 2nd Workout 
  • 6th Day – 1st Workout 
  • 7th Day – rest 

After the second week, you should once more follow the plan of the first week, and then finish with the plan for the second week. 
Within this month, you will strengthen the body, enhance your health, and energize the body. 
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