Keeping yourself fit and healthy is not an easy thing to do. In order to achieve this you are going to need to be persistent, strong and self-disciplined. The hardest part of keeping a healthy lifestyle is circling back to the beginning. Once you have passed that one obstacle, you have passed the first and the hardest test that has made thousands of people turn on their dream and stop dreaming it. You are going to need a lot of self-discipline in order to pass this test. And the good thing about this is that once you start seeing the results it is going to be harder for you to stop than to keep going!
You are not going to have to invest a lot of energy to start this. For the ones that haven’t done this in their life the hardest thing is going to be to follow up on their diet plan and keep doing that until the end. Like they say “your body is worked in the kitchen” so if by any chance you want a fit body, you are going to need to stop eating some foods, and follow your diet plan. Once you have achieved the first step of keeping to your diet plan, the next one is to idealize your exercise plan!
If you have been attempting to start up some kind of advanced exercise plan or you just need to exercise and a plan to turn to, and you don’t know where to begin, here are 5 exercises which are ideal for an amateur who wants to get some positive improvements on their body and their lifestyle in just 4 weeks. Do not forget that each and every one of these activities requires an idealize frame in order to avoid damage. And, if you in any way feel that these exercise are difficult for you and you are not able to do them, and you are second guessing if you should start them we would advise you to go and consult a doctor before starting this exercise plan.
The plank is an exercise that focuses on multiple groups of muscles on your body, it is going to help you improve your buttocks, legs, stomach, arms, and shoulders. It is one of the easiest exercises that you could do simply because of the fact that it requires from you to keep your body in a certain position and not do anything. This exercise is going to strengthen your body and help you in your posture. It is also going to help you eliminate any back pains as well!
The plank is also good because of the fact that it is going to help you eliminate any pain from your body as well as ease your work and help you finish your day by day chores easily. By strengthening your body you are going to stop any kind of injuries from happening to it. This exercise is also going to help you strengthen your abs as well.
The correct plank position involves resting your body weight on your hands and toes while keeping a straight line with your back. Take a deep breath when you start, and squeeze the abdominals. Make sure your weight is properly distributed so you can keep the balance and strain the glutes..
You are going to need to make sure that you are keeping your body in a straight line. And you are also going to need to follow the next few steps. Start this exercise by holding up your body in a push up position for 20 seconds, and after the first day you should increase the duration gradually day by day. On the last, 28th day you should hold up your body for up to 4 minutes.
The Push Up
The push ups are known to be the hardest and the most essential exercise that anyone could try and do in order to get the body that they have always dreamed of. This exercise is also going to include a large groups of muscles and that makes it good for exercising your whole body with one exercise. The push ups are going to help you strengthen your buttocks, arms, shoulders, back, legs, and abs. It is also going to help you get to your goal faster.
This exercise is an amazing one simply because of the fact that involves so many groups of muscles and it works seamlessly. The best thing about push ups is the fact that they are very similar to the plank and you don’t need any additional equipment in order to do this exercise. So this allows you to be able to do push ups wherever and whenever you would want to do them.
To do a push up you are going to need to start in the plank position, so hold your body straight balancing on your hands and facing downwards. Keep your back straight and slowly bend your arms and lower the body. To finish the cycle of one push up you are also going to need to lift your body too.
This squat is also a great exercise that like the push up is going to activate a larger group of muscles in your body. This exercise is going to work your legs including the quadriceps, hamstrings, calves, and hips) back, and also your torso.
The squat is a fairly simple exercise which is going to strengthen your lower body. They are also going to help you with the muscle pain and also reinforce your joints. This exercise is also great when it comes to improving your posture.
In order to do a squat you are going to need to set your body in the initial squat position. Stretch your arms forward, and start off. Do it slowly, by lowering your body and bending your knees. Make sure that your face is facing forward looking in front of you, and the most important thing when doing a squat is that you keep your spine straight. Get as low as you can, without breaking the starting position, and only by bending your knees. Your hips should be in a parallel line to the ground, but we would not recommend that you force yourself if by any chance you are not able to do this exercise.
The Bird Dog
This exercise starts just like the plank. The bird dog is going to help your improve your lower back and abs. It is going to improve your posture. The bird dog is also going to help you strengthen your back especially your lumbar spine. It is also going to help you in strengthening your abs and also some other groups of muscles.
From a plank position, prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight. Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.
Slowly lift up your left leg until you get it parallel to the floor. You should be careful because you should not lift it up over your hip. Simultaneously lift up the opposite (right) arm, trying to also keep it parallel and straight to the floor. Stand in that particular position for a few seconds and slowly bring your arm and leg back into the starting position. Switch your arm and leg and repeat this process.
The Glute Bridge
This exercise is going to focus on your glutes, but it is also going to help you improve your hips, torso, and it will effectively eliminate lower back pain as well. There is no need to implement any particular gym equipment in order to perform this exercise. So this is going to let you do this exercise anywhere and anytime you would wish to try and do it, you can even exercise it in the comfort of your own home.
If you are stuck into your work space at work and do not move around a lot, or if by any chance you experience the annoying lower back pain and want to get rid of it, this exercise is great for you because it is going to eliminate the lower back pain and it is also going to improve your hip versatility.
In order to do this you should start by lying down on the floor facing upwards. Bend your knees and place your feet down on the ground. Place your arms to the side of your body. Your palms should be facing the floor. Slowly lift up your hips, and lower them down in back into the starting position.
Remember that in order to get a healthy and great looking body you are going to need months and in some cases even years to get to the final goal, this set of 5 exercises is going to give you head start into that goal and help you get to it significantly faster. Try this exercise set for 4 weeks and start noticing the results by seeing your body transform. Once the initial 4 weeks have passed, you can slowly but surely climb the ladder of your amazing fitness journey!