simple routine will make you fit in a month. You only need 10 minutes a day to get fit. We will tell you how you get fit in just four weeks alongside jobs, family and Co.
You finally want a tight body and defined muscles, but you don’t actually have that much time for a regular sports routine?
We will show you which exercises are enough to get fit in four weeks with just 10 minutes per day. All you need is your own body weight and a small medicine ball.
Seven exercises fit you in just one month
1. Plank
The Plank is one of the most effective full-body exercises that you can easily perform at home. For this, you lie down on your stomach and lean down on the ground with forearms and tips of the feet. It is important that the body stays in a straight line. The butt should be neither above nor below the body.
Hold this position as long as possible. Set small goals here so you can hold the Plank for a few seconds from time to time. If you can keep a minute of the correct shape, you are already pretty fit.
2. Push-ups
Push-ups or Pedicure training the entire upper body and especially the arms and chest. This exercise should not be lacking in any workout plan.
- To carry out the push-up, you start in the same position as for the plank, but do not support yourself with the forearms, but with your hands.
- Here, too, make sure that your body stays in a straight line and that you maintain a certain body tension. Your hands should be a little more than shoulder-width apart.
- The view should not go straight down or forward. It is best to look for a point in front of the fingertips and look at it during the exercise.
- Walk down your arms so deep that the upper body almost touches the ground. As you exhale, you head up again.
- Repeat the exercise as often as you can. Tip: If this is still too difficult for you, you can also do the exercise on your knees.
3. Squats
Now we come to legs and buttocks: squats should not be missed here.
- Put the feet hip setting apart and turning the toes slightly outwards.
- Stretch your arms forward and squat deeply – preferably as deep as you can. The knees are allowed to come over the tiptoes.
- Hold the position for a few seconds and then push itself up from the ground out of fully power.
- In the upper position completely stretch and tighten the buttocks.
4. Donkey Kicks
The donkey kick is much more elegant than its name suggests and also conjures up a great buttocks.
- Go into the four-footed stand. Make sure that the hands under your shoulders and hips are above the knees.
- Lift up a leg angled. Imagine that you want to touch the ceiling with the sole of your foot. Make sure not to bend with the hip, but to leave the hip straight align.
- Tighten the muscles in the buttocks and thigh back tighten and lower the foot without touching the ground. Start with your weaker side and perform many repetitions on the other side.
5. Dead Bugs
With the dead beetle exercise it is now back to the center of the body.
- Place on the back, bend the legs in a 90 degree angle in the air and touch the knees with your hands. Important: The feet are flexed.
- Stretch the right arm over the head and stretch the left leg as low as possible forward without arm and legs touching the ground.
- Repeat back to the starting position and exercise on the other side.
Tip: Bringing some pressure to the knees with your hands can make the exercise more intense.
6. Looking down dog
The attitude of the looking dog is not only popular in yoga. In order for the exercise to become a little more intense, we present here a variant of the yoga attitude: the downward dog with elevation.
- For this you first reach the usual downward dog. either stretch the legs completely or bend the knees.
- Stretch one leg to the rear and top.
- Without setting the leg, pushing it into the plank and bringing the knee angled to the chest. Bend your back so that you can touch your knee with the chin tip. This is probably quite strenuous for the abdominal muscles.
- Repeat the exercise on the other side.
7. Ball rotation on the wall
- For the ball rotation with the feet hip spread apart and look with your back to the wall.
- Keep slightly sick and hold a small medicine ball with outstretched arms straight in front of you.
- Now turn the arm from one side to the other and tighten the belly. In the best case, you can touch the wall with the ball. Make sure that the back remains leaning straight on the wall.
- Turn several times from one side to the other.
Effective training plan: This is how many times you train in the four weeks
Now you know all the exercises you should do in the four weeks. To achieve the greatest possible success, you should train according to a fixed plan. If you still feel insecure, you can only try the exercises for a week before you start the training plan.
First and third week
Perform every exercise for so long:
- Plank: 2 minutes
- Reclining: 1 minute
- Squats: 1 minute
- Terrestrial: 1 minute
- Dead Beetle: 1 minute
- Looking dog with lift: 2 minutes
- Ball rotation: 1 minute
Second and fourth week of training
This week, you change between two exercise combinations every day. Run each exercise for three minutes and take a break for 15 seconds in between:
Training 1
- Plank
- Dead Beetle
- Terrestrial
- Looking down dog with lifting
Training 2
- Ball rotation
- Plank
- Reclining bed
- Squads
These exercises train the whole body. Especially at the beginning it will be quite exhausting. The muscles are not used to the movements yet and you may get muscle soreness after the first training. However, the body gets used to the new challenges and in the end the effort with a fit body pays off.
This artical write are healthcust company
