To have a happier life the overall health and the healthy eating habits are of a big importance for everybody. Therefore, if you want to stay healthy you must exercise regularly and have a healthy diet as well. Besides this, a workout is also extremely important.

Follow these 5 exercises that will help you lose excess weight, get a healthy and attractive figure in less than a month and reduce the waistline size too.

  1. Plank

Planks are very efficient because they strengthen the shoulders and lead to ripped ABS. First, you should start in a push-up position on the ground. Then, bend the elbows to 90 degrees, while forming a straight line of the entire body, and try to hold as much as possible without moving your waist or your butt.

  1. Squats

Remember that the feet should be shoulder-width apart. Then you should roll the shoulders down and back away from them, and stretch the arms in front of the body. Afterwards, gradually bend the knees, bring the hips forward, and lower yourself to bring the thighs in a parallel position to the floor, with a straight back. You should press the feet into the floor to return to the initial position. Squats are very beneficial because they can strengthen your core, build the hams, quads and boost the fat burning process.

  1. Bird-Dog

You must be in a plank position, and you have to prop yourself on the knees and hands. After that, stretch one leg and the opposite arm simultaneously, and keep the body balanced. Then, hold for a few seconds, return to the initial position, and change sides.  The good side of this exercise is that can strengthen the abs and the lower back.

  1. Lying Hip Raises

First, lie down on the floor. Note that you should bend the knees and keep the feet flat on the floor. Then, extend the out to your sides at a 45° angle, squeeze the glutens and elevate the hips upward, by tilting the pelvis. At the end, return to the initial position, and repeat the exercise. This exercise will strengthen the glutes, hamstrings, ABS, back and highs.

  1. Push-ups

To begin with, your body should be in a plank position. After that, place the hands under the shoulders to push the whole body up. Remember that the legs, buttock, and back should be in a straight line. Finally, return to the floor and repeat. This amazing exercise will target all body muscles, so they will strengthen the entire body.

Take a Look at the 4-Week Exercise Plan

This plan contains two basic workouts:

Ø 1st Workout

  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes;
  • Bird-dog – 1 minute;
  • lying hip raises – 1 minute;
  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes

After this make 10-second break.

Ø 2nd Workout

  • Plank – 3 minutes;
  • Bird-dog – 3 minutes;
  • lying hip raises – 3 minutes;
  • Push-ups – 1 minute

You must rest for 15 seconds.

This is the program for the entire month:

Ø 1st Week

  • 1st Day – 1st Workout
  • 2nd Day – 2nd Workout
  • 3rd Day – 1st Workout
  • 4th Day – 2nd Workout
  • 5th Day – 1st Workout
  • 6th Day – 2nd Workout
  • 7th Day – rest

Ø 2nd Week

  • 1st Day – 2nd Workout
  • 2nd Day – 1st Workout
  • 3rd Day – 2nd Workout
  • 4th Day – 1st Workout
  • 5th Day – 2nd Workout
  • 6th Day – 1st Workout
  • 7th Day – rest

*Remember that after the second week, once more you must follow the plan of the first week, and after that finish with the plan for the second week. During this month, you will definitely strengthen and energize the body and improve your health too.

Source.

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To have a happier life the overall health and the healthy eating habits are of a big importance for everybody. Therefore, if you want to stay healthy you must exercise regularly and have a healthy diet as well. Besides this, a workout is also extremely important. Follow these 5 exercises...