Do not wait for the right moment to get yourself in shape. You need to start when the first thought of improving your body and health creeps into your head.
The secret of harmony has long been revealed. The main components in the difficult struggle against excess weight are proper nutrition, a healthy lifestyle, exercise and willpower.
Fitness trainers recommend regularly doing sports in the morning - half an hour after waking up and on an empty stomach. To obtain a noticeable result, one should not concentrate on one problem zone but perform a full-body workout. The goal of an "ideal body" is achievable with a systematic repetition of our workout.
If you are ready to start a new life, then we have prepared a wonderful complex of 8 exercises for you, which is aimed at the complete transformation of the body in just 4 weeks.
#1. Side Plank Hip Lift
- Lay down on your side so that only your forearm and the side of your foot are touching the ground.
- Make your body into a straight line (side plank position).
- Bend at the waist and lower your hip towards the ground and then back up again.
- Repeat for the desired amount of repetitions and then switch sides.
- Lie on your back on an exercise mat, keeping your lower back pressed against the mat. Gently support your neck by bracing your hands against the back of your head.
- Lift your upper body off the mat while bringing your knees to up above your torso and keeping your legs parallel to the floor.
- Extend your right leg straight out without letting it touch the floor. Keep your left knee bent and your left leg parallel to the floor. Using your abdominals, crunch upwards and sideways, extending your right elbow to your left knee.
- Alternating elbows and knees, now extend your left leg while bringing your right knee toward your torso (similar to riding a bicycle), and crunch sideways so that your left elbow extends toward your right knee.
- Continue to repeat, alternating knees and elbows.
#3. Tuck Crunch
- Lie on your back on an exercise mat on the floor. Cross your arms over your chest and grasp your opposing shoulders. Raise your legs off the floor by bending your knees and keeping your calves parallel with the floor. This is your starting position.
- Exhale as you roll forward, raising your torso off the floor but keeping your back on the mat.
- Slowly reverse the motion back to the starting position. Repeat for a complete set.
- Lie down on the floor. Your back should be flat and your knees bent at an approximately 60 degree angle. Keeping your feet flat on the floor, cross your wrists over your chest. This is the starting position.
- Bring your upper body up so that your shoulder blades are just off the floor and your body forms a C-shape. Exhale as you do so and hold the contraction for a second.
- Slowly move down to the starting position. Exhale as you do so. Repeat for the desired number of reps.
#5. Vertical Leg Crunch
- Lie down on your back. Raise legs up so that they are perpendicular to the floor (legs should be as straight as possible). Hold arms straight out above your chest. This is the starting position.
- Begin exercise by reaching for your toes by crunching your head and shoulders off the ground. Pause, then lower back down to starting position.
#6. Pilates Burpee
- Lie down on your back with your legs straight and feet together so your body forms a straight line. Next, raise your arms up over your head (in line with the rest of your body) and inhale. This is the starting position.
- Begin exercise by swinging your arms forward, while raising your torso and coming up off the ground and onto your feet without touching the ground with your hands.
- Next, lean forward and place your hands onto the ground and kick your feet back into a plank position. Reverse movement back to starting position. This completes one rep.
#7. Vertical Frog Jump
- Stand with your feet about shoulder width apart and your toes pointed slightly outwards (starting position).
- Bend at the knees and squat down till your legs are at a 90 degree angle. Touch your fingers to the ground and then jump straight up in the air.
- As you jump up throw your arms in the air to help you jump higher. Land on both feet, reset to starting position, and then do the next repetition.
#8. Up Down Down (Elbow Push-Up)
- Start with your palms and feet touching the floor and your body in a straight line (push-up position).
- Lift your right hand off the ground and then place your right forearm on the ground where you hand just was. Do the same with your left arm.
- Now pick your right forearm off the ground and put your palm back on the ground. Follow again with your left arm. This completes one repetition.
READ MORE: 7 exercises to reduce abdominal fat
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