Best Exercises that Transform your Body in Just 4 Weeks
Exercises are physical activities that not only enhance or maintain physical fitness but also improve overall health and wellness.
There are lots of benefits to be gained from participating in exercises.
It is one of the most efficient ways of keeping your body at a healthy weight.
Exercise help people lose weight and lower the risk of some diseases.
Exercising also helps to maintain a healthy weight which decreases the danger of developing certain diseases, including type 2 diabetes and high blood pressure.
Some of the benefits of exercising include:
- Controls your Weight: If you are looking to achieve or maintain a healthy weight, consistent training goes a long way to achieve this. The more you exercise, the more calories you burn, and this helps to control your weight.
- Reduce Risk of Cardiovascular Disease: Heart disease and stroke are one of the leading causes of death. However, following a consistent, intense exercise activity can help lower the chances of having these diseases.
- Strengthens the Bones and Muscles: As one age, there is need to protect the bones. Consistent exercise does not only protect the bones, but they also ensure that your bones, joints, and muscles remain healthy.
The benefits of exercise are not only limited to physical health; it also helps to improve your mental wellbeing by enhancing your mood, decreasing depression and helping you battle anxiety.
However, people find it hard going to the gym or partaking in crazy exercise classes. This is why we have come up with some simple exercises that would help you get that body you want in a short period.
We have broken the exercises into three sections which are:
- Core Exercises
- Upper Body Exercises
- Lower Body Exercises
Core Exercises: This section focuses on your abdominal muscles- your core.
Basic Abdominal Exercises
To perform this, start by lying on your back and stretching your arms behind your head, raise one leg with knees bent and then reach with the opposite arm to touch your knee.
This exercise is easy and can be done anywhere in the house. To do this, simply lie down flat on your stomach and position your elbows, so they are directly underneath you, push up with your toes.
To get a better result, make sure you tuck your buttocks in to create a straight line from heels to shoulders.
Upper Body Exercise: This exercise focuses on different muscles.
This exercise is an advancement from the standard plank. To do this, just remain in position, raised off the ground and using your arm. Bending the elbows, lower yourself almost to the ground. Push back up and repeat.
You can alter the approach to this by doing them with knees on the ground and ankles crossed.
Lower Body Exercises: These exercises mainly focus on the muscles in your legs.
To do this, position yourself on all fours placing hands directly below or just in front of the shoulder line.
Stretch out one leg backward and upwards above your body, as high as you can. In a smooth motion, slowly pull your leg back down and up to your chest.
Repeat this with the other leg.
Take a standing position with feet placed in line with your shoulders. Now, slowly bend your legs at the knees, arms straight out in front of you.
Lower yourself into an almost sitting position- make sure your back is as straight as possible all through. From the sitting position, push yourself back up to standing and repeat the process.
You can vary this by holding a weight during the process.
And…. that’s it!
These are the simple exercises that are sure to help you achieve the body of your dreams.
During this process, always remember to stretch.
You can create a four weeks’ schedule of consistent exercise that would have a perfect blend of all the activities mentioned above.
The first week should contain all exercises at a shorter burst, the second week should also have all exercises but at a longer burst so as to achieve a high-intensity training.
On the third week, you should repeat exercises from week one and if you have a spare five minutes, add a minute onto each exercise regime for even better results.
While on the last week, you should repeat the exercise from week two and if you have some minutes, add some minutes to each task.
By doing these simple exercises consistently, six days a week for the next four weeks, you would not only see amazing physical changes but also experience better mental health.