We all want to see healthy, toned, and beautiful bodies when we look in the mirror. If you think you need some super-complicated workouts with lots of sports equipment to get a perfect body, you’ll probably be surprised to learn that there’s an easier solution.
It turns out that simple exercises organized into a curated workout plan can do wonders for your body and tone all your muscles quickly.
1. Plank
Which muscles are trained: This one-move static exercise is often underestimated. Meanwhile, it’s perfect for strengthening your core, toning your abs, and strengthening your shoulders.
How to do it: Get into a push-up position on the floor, maintain a 90-degree angle at your elbows, and support yourself on your elbows and toes. Keep a straight line from head to heels.
2. Push-ups
What muscles are trained: if you do flexions correctly, you are using your triceps, shoulders, back, and chest, which provides training to the entire upper part of the body.
How it’s done: Lie on the floor on your chest and stomach. Place your hands next to your chest, just below your shoulders. Push up and lift your torso, chest, and thighs off the floor. Keep your abs tight so your body forms a straight line. Slowly get back to the ground.
3. Squats
What muscles are trained: When you squat, you train your quadriceps, glutes, hamstrings, and your entire posterior chain.
How to do it: Start by standing with your feet shoulder-width apart, or wider if you feel unsteady. Straighten your spine, bend your knees, and move your hips back as if you were sitting in a chair. Return to the standing position with an exhalation and repeat the exercise.
4. Bird-dog
Which muscles are trained: This exercise strengthens the abdomen, lower back, buttocks, and thighs.
How to do it: Kneel with your knees hip-width apart and your hands firmly on the floor, shoulder-width apart. Lift one hand and the opposite knee off the floor while balancing the other hand and knee to keep the weight centered.
Stretch your arm forward and extend your opposite leg back. Keep a straight line from your hand to your toes. Hold the position for a few seconds, then return to the starting position and repeat the exercise on the other side.
Follow this 4-week schedule to achieve the best results.
Experts believe that it is better to organize exercises into 2 training plans and alternate between them at certain intervals:
Workout plan 1: plank (1 min); push-ups (1 min); squat (2 min); bird dog (1 min); hip bridge (1 min); plank (1 min); push-ups (1 min); squat (2 min).
Workout plan 2: plank (3 min); bird dog (3 min); hip bridge (3 min); push-ups (1 min).
