Do you get confused when you are trying to lose weight or tone up your body and don’t know where to start? What with several types of exercises all advocating the same thing, it leaves anyone at a loss for a select choice. It is also difficult to remember what to do and when. This is why we have chosen a set of seven exercises which may seem a bit difficult initially but they actually aren’t. These are by far the most effective and comparatively easy exercises to transform your body in a month as well as lose weight. By describing them as easy, it doesn’t mean they are a pushover like the plank for instance. It is simple to perform but within a minute you will feel the tension and strain on your core which is what it is supposed to do.
The best thing about these exercises is that you don’t even need to go to a gym to perform. You can exercise at home. What you will need is just three things. 10 minutes, determination and the will to look good. The paragraph at the end of this article is equally important.
The Plank is a static or isometric exercise that is excellent strengthening the core muscles of your body. A healthy person should be able to perform a minimum of 2 minutes of the plank but hey!! No one’s perfect and this is to teach you to get there so for whatever duration you can hold the plank target for two minutes and if you can’t then increase it day by day.
Follow the image and remember to keep your legs and back straight without sagging or arching. If you do this correctly, it will workout your butt, legs, arms, abs and back. It will also improve your posture and muscle tone.
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And you thought this was the dullest exercise ever?? Well consider this rather than lifting weights, you are still lifting your body weight and that is as good as an exercise as ever.
Doing a push up is easy where you have to start in the initial plank position and then lower yourself as much as you can. Your pelvis, back, and legs should always be in a straight line. Then return to initial position. The push up is a strength exercise which works out the chest, arms and abdominal muscles.
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Get into a position on all fours. Now stretch out your left leg and right arm in a straight line. Now slowly bend them and get your right elbow to touch your left knee. Straighten your body again and resume the movement with the left elbow to the right knee.
This exercise is especially good for the upper body and hip flexibility and strength. It also strengthens the butt, waist, and back.
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Squats are one of the best exercises for a firm butt. Place your feet at only shoulder width apart and stand on your entire feet, not on the ball of the foot, toes or heel. Your feet should be flat. Now lower yourself in a sitting position where your knees and feet should be in the same line. Your back should be straight. For balance, you can stretch your arms out in front of you. Rise up slowly and repeat
The squat will strengthen the buttocks, ankles, and thighs.
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While lying on your back with your arms outstretched above your head, bend your knees. Now raise your upper body slowly while keeping arms straight. Touch your toes and return to the starting position. For a better idea see the follow the image. This is good for core strength and fat burning.
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Get into the position as shown in the image which means you have to prop yourself on your feet and hands on the floor beneath you. You need to feel the tension in the back. Raise one leg to a considerable height as much as you can but don’t overstrain. Now lower your upper body while keeping your heel on the floor. Do not lift your heel.
This will strengthen your waist muscles, abdominal muscles and buttocks.
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While lying in a face-down position, keep your arms bent at the elbow. Place your elbow beneath your head. Now your upper body should be lifted as far as possible. Maintain the position for 1 second and return to the starting position.
This is good for the spine, muscle strength and tone.
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Start this routine on the first day of the week and do it for six days. Then go on to week two
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For weeks three and four just alternate between week one and two.
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These exercises will not grant you a miracle body but given the present status of your body be it overweight or if you want to get toned, these workouts will definitely transform the way you look and weigh in a month. No workout routine is successful if not observed with a healthy diet. You need to eat a balanced diet of protein, carbs, and healthy fats. Even if you just eat a healthy normal diet while performing these exercises and avoid sugars, processed food, carbonated drinks and unhealthy fat, you are well on your way to looking good.
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