For overall health, regular workouts and good diet is the key for vitality. But heathy eating is going along workouts for the final well being.
Besides good food, workouts are a must. These 5 workouts will help you lose weight and reduce fat as you become healthier in just a month.
They are important and make stronger shoulders and core. Start with push up on the ground, elbows are on the floor 90 degrees, straight line back and hold as much as you can with no moving of waist or butt.
Feet are shoulder width apart and shoulders are rolled back away, arms stretched in the front. Bend knees, hips are forward, lower the body parallel to the floor, straight back. Press the feet in the floor to initial pose. Squats will make you stronger, boost the fat burning and build calves, quads and hams.
3. Bird dog
Be in plank pose and prop on the knees and hands. Stretch 1 leg and opposite arm at the same time, body is balanced. Hold a few seconds, return to first pose and change sides. This makes lower back and abs stronger.
4. Lying hip raise
When you lie on the floor, bend knees, feet flat on the floor, extend to the side 45 degree angle, squeeze the glutes, elevate hips and tilt the pelvis. Return to first pose, repeat. This works the abs, glutes, thighs, hams.
5. Push ups
Be in plank pose, put hands under shoulders, push the whole body up. Legs, buttocks and back must be straight. Return to floor and repeat. This targets every body muscle.
4 week workout plan
This has 2 workouts:
- Plank 1 min, push up 1 min, squats 2 min, bird dog 1 min, hip raise 1 min, plank 1 min, push up 1 min, squats 2 min, 10 seconds pause.
- Plank 3 min, bird dog 3 min, hip raise 3 min, push up 1 min, rest 15 seconds.
This is for the whole month:
- 1st day- 1st workout
- 2nd – second workout
- 3hd – third
- 4th– fourth
- 5th– fifth
- 7th– rest day
- 1st day-2nd workout
- 2nd – 1st workout
- 3rd – 2nd workout
- 4th– 1 st workout
- 5th – 2nd workout
- 6th day- 1st workout
- 7th day- rest
After this second week, do the plan once more of the 1st week and finish with second week.
In this month, you will become slimmer, stronger and healthier with more energy.