Nothing more: a simple 10-minute full-body workout

Exercise not only helps you burn fat, it also improves the health of your lungs, heart, and blood vessels, allowing them to deliver oxygen to your muscle cells faster and more efficiently. Many studies show that exercise helps improve the condition of patients with various diseases, including Parkinson's disease.

As you know, the benefits of physical activity are not limited to good physical shape and muscle strengthening – exercise is good for the brain, improves mood, helps fight depression. Therefore, estet-portal.com offers a simple workout program that even beginners can handle at home without special equipment.

Easy 4 Week Workout: List of Basic Exercises

The basic exercises of the easy workout are divided into 3 groups:

• for muscle corset;
• for upper body;
• for the lower body.

Basic exercises for the muscular corset

1. Abdominal exercises:

• lie on your back and stretch your arms behind your head, lift your right leg bent at the knee and touch your right knee with your left (stretched) hand; this exercise can also be performed by slightly raising the upper body off the floor;
• while lying on your back, lift your legs, bent at the knees, up and lift your upper body off the floor; put your arms bent at the elbows behind your head and bring your right leg to your head so that your left elbow touches your right knee; feet must not touch the floor.

2. Planck

Perhaps one of the best exercises for the muscular corset. Just lie on your stomach, lift yourself up, leaning on your toes and elbows. The elbows should be directly under the shoulders and the back should be straight. Follow the plank technique. Make sure that the body forms a straight line from heels to shoulders – so the exercise will be as effective as possible.

Try also different bar options.

Basic upper body exercise

Push-ups are great for the upper body. It is convenient to move on to this exercise from the position of the standard bar. Remaining in this position, bend your elbows and lower your body almost to the floor. Straightening your arms, rise to the starting position and repeat the exercise.

Variation: if standard push-ups are still difficult for you, try the light version of the exercise – do push-ups, leaning on your knees and crossing your legs at the ankles.

If standard push-ups are still difficult for you, try the light version of the exercise – do push-ups, leaning on your knees and crossing your legs at the ankles

Basic Lower Body Exercises

When performing these exercises, the muscles of the legs work, one of the simplest and most effective exercises in the published series are squats.

1. Squats

Stand straight with your feet in line with your shoulders. Slowly bend your knees, straighten your arms in front of you. Sit down almost to a sitting position, keeping your back as straight as possible. From a sitting position, return to the PI and repeat the exercise. Practice Squat Technique. 

For a more pronounced effect, try squatting with weight (for this you don’t have to take dumbbells – try using, for example, a couple of bottles of mineral water for weighting).

For a more dramatic effect, try weighted squats.

2. Butt exercises

Get on all fours with your hands directly below your shoulder line. Take the straight left leg back and lift it above the body as high as possible. In a smooth motion, slowly lower your leg down and bring it to your chest. Repeat with the right leg.

Variation: Extend one arm out in front of you, then lift your opposite leg off the floor and extend it behind you. Stay in this position.

Four-Week Easy Home Workout Plan

There is a 20-second break after each exercise category (core, upper and lower body).

Before performing any exercise, estet-portal.com recommends consulting a doctor.

First week:

• stretch;
• 4 minutes of exercises for the muscular corset – 2 minutes of abdominal exercises and 2 minutes of plank;
• 1 minute upper body exercise – push-ups;
• 4 minutes of lower body exercises – 2 minutes squats, 2 minutes glutes.

Second week

Alternate the exercises for the first and second day during the second week.  

1. First day:

• stretching;
• 3 minutes of basic abdominal exercises;
• 3 minutes plank;
• 3 minutes of push-ups.

2. Second day:

• stretching;
• 3 minutes squats;
• 3 minute buttock exercises;
• 3 minutes of variations of glutes or squats.

Third week

Repeat the exercises of the first week. For maximum results, perform each exercise group for a minute longer.

Fourth week

Repeat the exercises of the second week. For maximum results, perform each exercise group for a minute longer.

Thus, a simple workout that is suitable even for beginners will take about 10 minutes a day. For a good effect, you need to perform exercises regularly – 6 days a week for 1 month.