You don't have to wait for the right moment to get in shape. Having achieved visible results once, you will want your body to be in great shape forever. The complex of exercises given by estet-portal.com in this article will provide a complete transformation of the body in just 4 weeks without the need to visit the gym. Main – set a goal and follow it steadily, exercising daily and not forgetting the basics of proper nutrition, the need for fresh air and a positive attitude.
Full body transformation in 1 month – this is real
Selected exercises will allow you to work out various muscle groups without any additional equipment. Do them daily for 10 minutes to notice changes for the better in 30 days. The convenience of this complex also lies in the fact that for its implementation it is not necessary to leave a comfortable home environment. To speed up the achievement of the desired result and achieve a radical transformation of the body, you can always increase the time, intensity of the load, or choose more complicated options for the above exercises.
What do you need for a full body workout?
1. Planck
Nowhere without her – extremely simple, but the most effective endurance exercise will tone the core muscles, strengthen the muscles of the abdomen, hips, arms and back.
Read also: 12 best plank options – and every muscle is in good shape!
A number of bar modifications allow you to complicate or diversify the usual exercise at any time. For beginners, we offer the following option:
• Lie face down on the floor.
• Position your hands so that the shoulders are above the elbows, and the wrists – in line with elbows.
• Tighten the muscles of the abdomen and buttocks, resting on the forearms.
• Hold in the indicated position for as long as you can (it is better to start with 20 seconds).
• Without blocking the legs at the knees, make sure that the body forms one line, breathe.
2. Push-ups
It is difficult to find a more suitable and effective chest strengthening exercise than push-ups. That is why it is an indispensable part of your 30-day body transformation plan: chest, back, triceps and core muscles are strengthened with a bang without any additional equipment.
• Lie on your stomach.
• Place your hands on the floor near your armpits.
• Push off the floor so that your elbows remain slightly bent.
• Don't forget to tighten your abdominal muscles.
• Bending your elbows, lower yourself until about 5 cm is left to the floor.
• Hold on the floor for 1 deep breath.
• Get up slowly.
• Repeat the maximum number of times.
If you find it difficult to perform this push-up, try doing the same on your knees.
3. Lunges
The hips and buttocks will work as hard as possible during the correct execution of this exercise. To increase efficiency, you can weight lunges with dumbbells.
• Stand straight.
• Position your feet shoulder-width apart.
• Move your right foot forward, left – back.
• Slowly bend your knees until both limbs are bent at a right angle.
• Push off to the starting position.
• Don't arch your back and don't let your knees go past your toes.
• For one leg, do 10-15 reps, repeat with the other leg.
4. Squats
It's hard to imagine a complete workout without one of the most effective exercises for the legs and buttocks.
• Stand, make sure that the distance between the feet corresponds to the width of the shoulders.
• Hands can be extended forward for more balance.
• Bending your knees, lower yourself so that the angle of your bent legs is straight and your hips – parallel to the floor.
• Remember to keep your back straight and your knees should not go beyond your toes.
• Get up to IP.
• Your initial goal – 2 sets of 15-20 reps.
5. Raises of opposite limbs
This exercise perfectly strengthens the back and in some cases allows you to get rid of pain in this area. In addition, the buttocks, hips and shoulders work.
• Get on all fours.
• Hands – under the shoulders, knees – under the thighs.
• Straighten your leg and opposite arm at the same time.
• Return to PI and perform the movement with the other pair of limbs.
• Repeat 10 times for each side.
6. Crunches/Squats
Position A:
To work your upper abdomen, lie on the floor with your hands behind your ears. Bend your knees, keeping your feet flat on the floor. Raise your shoulders and upper back off the floor. Exhale, rising to the end point, linger there for a second, inhale and return to the PI. Repeat 15-25 times.
Position B (with rotation):
This exercise is ideal for body transformation as it helps to get rid of the fat on the sides of the waist.
Start from position A, but now slowly rise and turn your body (not your back and shoulders) to the side – try to touch the left knee with the right elbow. Return to IP. Repeat on the other side (10-15 reps each).
7. Bridge
This pose is used to stretch and strengthen the muscles of the back and abdomen, as well as the thighs and buttocks. In addition, to strengthen the muscles of the pelvis, this exercise is simply irreplaceable.
• Lie on your back.
• Place your hands along your body (palms down).
• Bent legs with feet rest on the floor.
• Knees – in line with the toes.
• Raise your hips and back until only your shoulder blades and feet are on the floor.
• Hold at the top point, count a couple of deep breaths and exhalations.
• Lower your hips and repeat 10-15 times.
By performing the given set of exercises, you will be convinced that a visible transformation of the body is possible in 4 weeks! If you are interested, for example, how to pump up the press at home, then watch the video with effective exercises on our YouTube channel:
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