December 2, 2021

Health

Its all about the Health

Transform Your Body in 4 Weeks With This Home Workout

3 min read

In this video, we will give you a 4-week home workout plan that’s created to transform you into a fitter, stronger, and toner version in just 28 days.

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In a nutshell:

To give you an idea, the exercises we’ve included are pretty common yet incredibly effective, such as planks and squats.
Continue watching to know more about what you need to do to prepare yourself and how your 4-week plan will look like.
Before doing this effective 4-week home workout, here are some tips for you to prepare yourself first:

Now that you know what to do before a workout, let’s get to the part where you’re actually doing the routine, yes?
These are the things you’ll be doing for 4 weeks:

Plank
Planks are great exercise for the abdominal muscles because they work every major core muscle group there is.
Essentially, it’s a single-move static exercise that builds a steel-like core, ripped abs, and strong shoulders.
Start with a push-up position, elbows bent at 90 degrees with yourself propped on your elbows.
Your forearms and forefeet should form a straight line from head to feet, then hold it for as long as you can.

Push-up
Push-ups are the ultimate bodyweight exercise that engages every single major muscle in the body.
It helps develop your endurance and strength, as well as your upper body.
Start with a plank position, maintaining a straight line with the legs, back, and butt.
Lower your body down in the same way and repeat

Squat
The squat is a full-body fitness staple that works the hips, glutes, quads, and hamstrings.
It’s also good at strengthening the core, albeit many are unaware of this.
This move works 75% of your muscles in just one movement.
Begin with your feet shoulder-width apart.
Extend your hands in front of you and sit back and down, keeping your head forward.
Keep lowering until your thighs are parallel to the floor.
Press back up using your heels.

Bird-dog
Bird dog is another bodyweight exercise that strengthens your core, more specifically the abdominal muscles, lower back, butt, and thighs.
It improves stability and encourages a neutral spine.
Get into a plank position and support yourself on your knees and hands.
Then, simultaneously stretch one leg and the opposite arm, keeping them both straight.
Hold, lower, and do the same on the other leg and arm.

Lying hip raise
Lastly, we have the lying hip raise, a perfect move for building powerful glutes and hamstrings.
In addition, it’s great for strengthening your abs, back, and thighs.
Lie on your back with knees bent, knees bent, and arms extended to your sides at a 45-degree angle.
Lift them as high as you can, squeezing your glutes.
Slowly lower back down and repeat.

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ℹ️ Medical Disclaimer: https://pastebin.com/s0cHYHvf
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News Source: Body Hub

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