7 Exercises that will Transform Your Body in 4 Weeks

According to Life Hack, even though we are frequently advised by our doctors and other health professionals to be physically active and to introduce more exercise to our daily lives, exercising is not necessarily straightforward and easy because we are not always sure which exercises are beneficial for a specific body part and sometimes, we cannot seem to find the much needed free time to actually start working out.

With this in mind, we have decided to share a list with the seven best exercises which are known to impact every part of the body and they will take only 10 minutes of your time. Let us take a look…

The Seven Best Exercises

  1. Pushups

This exercise focuses on the chest and arms and to make sure you are doing it right, you need to put the hands chest-width apart and then lower down the arms until the upper arm becomes parallel to the floor. Push back to the primary position.

  1. Squats

Squats can really do a lot for your body; you just need to perform them on a regular basis! To do the ideal squat, make sure the feet are flat on the ground and keep the knees behind the toes while the hips are below the knee’s top. Keep the upper back straight, as well as the chest.

  1. Dead bug exercise

This exercise is highly beneficial for the core. To begin, lie down on your mat and stretch the arms up to touch the knees and then lower down one leg and arm until it almost touches the floor while maintaining the opposite leg and arm in the same pose. Then, go back to the primary position and work on the other half.

  1. Planks

Without doubt, this is the exercise you need if you plan on toning your back, arms, and glutes. For a quality plank, cross the hands together and then put the elbows shoulder-width apart underneath the chest. Curl in the tailbone to straighten the back and hold it up for 60 seconds.

  1. Ball twist

For this one, you will also need a medium-sized medicine ball. Press the back gently against a wall and bend the knees outward. Keep the ball at chest level and then begin to move it from one to the other side.

  1. Table top leg extension

This is a beneficial exercise for the buttocks and thighs and you can also use ankle and wrist weights for additional resistance and benefit. To start, prop yourself on the hands and knees and then stretch one leg up and backwards and simultaneously, stretch the opposite hand up and forwards. Remain in the pose for five seconds and then go to the primary position. Repeat the same with the other leg and arm.

  1. Downward dog leg pull

This exercise, common in yoga, is an excellent method, to strengthen the core, buttocks, and core. While in downward dog position (on all fours), press back into the heels and then life slowly one leg back and up. Then, bring the leg down and in towards the chest. Do the same with the other leg.

Sources:

LIFE HACK

HEALING LIFE IS NATURAL

(Visited 1 times, 1 visits today)