Transform Your Body In 4 Weeks Using 5 Simple Exercises

Feb 01, 2018 by apost team

Staying fit is not easy! It takes resilience, willpower, motivation, and determination. The hardest part is taking that first step but once you see the results, you will not want to quit. Beginners need to keep their diet in check, then perfect their workout routines. The following 5 exercises are perfect for achieving a positive lifestyle change!

This is a core exercise to strengthen your back, shoulders and abdominal core. This exercise will improve your balance, help your posture, and reduce or prevent back pain. 

Begin in a push-up position on the floor. Your weight should be on your forearms, and your elbows bent ninety degrees. Your elbows must be right under your shoulders. Your body should be in a straight line. Suck in your stomach to engage your core, and hold the position for thirty seconds.

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This full-body exercise will build strength in your legs, abs, back, shoulders, chest and forearms. Your core will be engaged and your strength increased. This compound exercise will target multiple muscles simultaneously.

Your hands should be on the ground, right under your shoulders. Make certain your whole body is straight, and tighten your core. Lower your body towards the ground while keeping your back straight and flat. Keep your core tight, exhale, then push your body back up. 

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This exercise will strengthen your legs, back, hips and lower body strength. You will strengthen your joints, stimulate muscle growth, and improve your posture and balance. 

Your feet need to be shoulder-width apart, and your chest up. Push your butt back and bend your knees as though about to sit in a chair. Allow your back a slight arch without rounding, and keep your head up. Lower yourself until your thighs and the floor are parallel. Place your weight on your heels, then return to the starting position. 

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This exercise will improve your balance, and strengthen your back, core and stabilizer muscles. 

Lower to the floor on all fours with your neck and spine neutral and your core tight. Your wrists should be under your shoulders, and your knees under your hips. Extend your left leg parallel to the floor, but not above your hip. Lift your right arm, keeping it straight and parallel to the ground. Hold for a few seconds before lowering your arm and leg, then repeat on the other side. 

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This will target your glutes, core and hips, while improving hip mobility and strengthening your lower back. 

Lie on the floor, face up with your feet flat on the floor and your knees bent. Keep your arms palms down at your sides. Stop when your shoulders and knees form a straight line. Tighten your core, squeeze your glutes and hold for a few seconds.

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