Many people look at the beginning of the year as a time to make resolutions. It seems as if it is the perfect time to do so, as we are facing a new year and we want to make sure that we make it new for us in many ways. One of the most common resolutions that is made is to get physically fit. Unfortunately, many people end up falling short of the mark.
If you have made the resolution to get fit this year, lose some weight and transform your body, it doesn’t need to be a difficult thing to do. As a matter of fact, if you exercise only 10 minutes a day using these simple exercises, you can make a difference that will be seen in only four weeks time.
Plank
This is a static exercise, so it is not necessary to move while you’re doing it. You just need to hold the proper form for the amount of time that the exercise takes to complete. Using the picture above as an example, rest yourself on your feet, elbows and hands. Keep your back in a straight line from the back of your feet to the back of your head. The muscles will begin working only moments after you take this position and it helps to strengthen the abdominals, arms, back and thigh muscles.
Push-ups
Begin by assuming the plank position and then push yourself up with your arms. Keep your back in a straight line, lowering yourself until your chest touches the floor and pushing yourself back up into the beginning position.
Tone Your Thighs and Buttocks
Prop yourself up on your hands and knees. Stretch one leg straight back and the opposite arm straight forward. Reverse to do the other side.
Squats
Doing a squat is more about balance than anything else. Stand with your feet shoulder width apart and squat slowly as if you were sitting on an imaginary chair. Try to pull in the small of your back as you are performing this exercise. Do not allow your knees to go further forward than your toes. After squatting into the position shown above, slowly raise yourself back up to a standing position.
Abdominals
Begin on your back with your knees raised and your hands on your knees. Lower one leg into a forward position, keeping the heel off of the floor by a few inches. At the same time, extend the same arm straight back. Repeat with the other side
Abs and Buttocks
Prop yourself up on your feet so that your body forms a triangle above the floor. Raise one of the legs as high as you can and then lower it to try to touch the tip of your nose with the knee. Repeat with the other leg.
Waist
Take the initial position with your legs spread widely apart and slightly bent at the knees. Have your back propped against the wall. Place your fingers or use a medicine ball and slowly move your hands from side to side. Try to touch the wall behind you but maintain your position with your back against the wall.
The four-week plan
Week 1:
Do the following for six days:
2 minutes plank;
1 minute push-ups;
1 minute abs and thighs;
1 minute abs;
1 minute abs and buttocks;
1 minute waist;
2 minutes plank.
Have a ten-second break between the exercises.
Week 2:
Alternate the following sets for 6 days.
Set 1:
3 minutes plank;
3 minutes abs;
3 minutes thighs and buttocks.
Have a 15-second break between the exercises.
Set 2:
3 minutes waist;
3 minutes push-ups;
3 minutes abs and buttocks.
Have a 15-second break between the exercises.
Week 3: repeat the Week 1 set.
Week 4: repeat the Week 2 sets.
If you do everything correctly, you will achieve amazing results in just a month and, as a bonus, develop a habit of doing this simple ten-minute set of exercises every day. And if you want to improve your body even more, then doubling the effort is all you need to do!
Via: Bright Side
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