Sports and FitnessFitness

Simple exercises that will change your body in just a month

Doing exercises is not so easy. It is always difficult to determine exactly what is needed for each individual part of the body. In addition, you need to find time for training. It is better to try these seven simple exercises, straining almost the entire body, and after 4 weeks you will be able to notice changes in your physical form! You only need ten minutes a day for the lesson.


This is a great way to pull up the back of the thigh, back muscles and train your hands. You only need sixty seconds daily. If you can not stand the pose at the right time, practice it every day until you learn to stand for a minute. To correctly draw the bar, you need to lean on your elbows, placing your arms on the width of your shoulders, straighten your back and hang in this position, not leaning on your knees.

Push ups

Do you want to develop the muscles of the chest and arms? Just wring it out every day! Place your arms across the width of your shoulders and bend them at the elbows so that your forearms are parallel to the floor, and then return to the starting position. Beginners can ease the task of leaning their knees on the floor.


This is a proven and effective way to get the perfect legs! Do not tear off the feet from the floor and do not take your knees farther than your toes. Hips should drop below the knees. Do not bend and keep your chin high.

Twisting with the ball

With this exercise, you will develop the muscles of the upper body. You just need to rest your back on the wall, bend your knees, take the sports ball in your arms and lift them to the chest level, and then slowly make twists from the side with the toron.

Pulling the leg and hands in a position on the knees

This exercise perfectly strengthens the muscles of the thighs and buttocks. You can make it more difficult using weighting agents. With them, your studies will be more intense. Stand on all fours, stretch your leg and at the same time your opposite arm. Hold the pose for five seconds, and then return to the starting position and perform the exercise in the opposite direction.

Raising the knees lying on the back

To perform this exercise, you need to lie on your back - you will resemble a beetle overturned on the back! It sounds strange, but it really works. Lying, stretch out your hands so that you touch your knees. Straighten one leg and straighten the arm from the same side, and keep the other half of the body in its previous position. Wait a few seconds in a similar position, go back to the starting position and repeat everything on the other side.

Pulling the dog out from the dog's pose

Most likely, you have heard of such a position from the exercises of yoga. With the help of this exercise you will develop both the muscles of the upper half of the body, and the thighs, buttocks. Relying on your hands, lift the pelvis up. Raise one leg, straighten it and point upwards. After a second, lower and pull up to the chest. Return to the starting position, and then repeat the exercise on the other side.

Plan for four weeks

To achieve amazing results, you will have enough and ten minutes daily. A minute of push-ups, a minute of twists, a few minutes in the bar and excellent charging is already done! Combine the above exercises into short complexes, making a ten-second break between the approaches. You will quickly notice that you are in good physical shape! The main thing is not to give up, because ten minutes are enough to even the most busy person. These exercises are quite simple, everyone can handle them, so do not deny yourself the opportunity to significantly improve your physical shape in just four weeks of short ten-minute training!

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