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These 7 Simple Exercises Will Transform Your Body In Just 4 Weeks

13 June 2017

Summer is here and it’s time for the June challenge. It’s time to get your body into perfect shape and beach ready. This June challenge is all about exercising. Don’t worry, we won’t push you too hard since you’ll only need to exercise 10 minutes every day to get into perfect shape. You don’t any equipment, just great enthusiasm and 10 minutes a day. This challenge consists of 7 exercises. Here are they:

1. Plank

Photo: wimp.com

The plank is one of the most fundamental exercises to do regularly as it helps tighten and strengthen your core, leading to increased overall strength and stability. Perform the exercise as shown above, propping yourself up on your forearms and feet and keeping your back perfectly straight. Keep your core tight and hold for intervals between 10 seconds and a full minute, depending on your fitness.

2. Push-Ups

Photo: wimp.com

This is the granddaddy of upper-body strength training. The push-up has been around pretty much forever, and is a great way to build up your chest, shoulders, and triceps (plus your core). Start in a plank, then bring your body down, before pressing back up. Keep your body straight throughout.

3. “Bird Dog”

Photo: wimp.com

This yoga-inspired exercise is perfect for toning your thighs and glutes. Start on all fours as seen in the photo, then extend one leg and the opposite arm straight out in front of you. Repeat on the other side.

4. Squats

Photo: wimp.com

Just as push-ups are the essential upper body exercise, squats are the ultimate lower body move. Place your feet shoulder-width apart and then start squatting down/back as if you were going to sit in an imaginary chair. Keep your back straight, and extend your arms outwards for balance if needed. Then, slowly raise yourself back up.

5. Ab Crunches

Photo: wimp.com

Lie flat on your back, raise one leg and bend at the knee, then touch your hand to your knee. Repeat on the other side. It will strengthen the core muscles and burns fat due to dynamics.

6. Abs and Buttocks

Photo: wimp.com

Prop yourself on your feet and hands, your body has to be in a form of a triangle. Raise one leg as high as you can. Start lowering it slowly until it reaches your head. Return to starting position and repeat with other leg.

7. “Swimming” – waist

Photo: mtlblog.com

Lay down on your stomach. Lift your legs, arms and head off the mat as shown on exhibit A. Lift your right arm and left leg, then lift your opposite arm and leg. You’re “swimming.” “Swim” for 20 seconds then rest. Repeat this exercise 10 times, 20 seconds each set.

8. The 30-Day Challenge

Photo: brightside.me
Photo: brightside.me

 

These 7 Simple Exercises Will Transform Your Body In Just 4 Weeks
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