7 EFFECTIVE EXERCISE FOR TONING YOUR BODY IN 4 WEEKS

Staying fit is a lifelong goal for many people. How do you stick to the New Year's resolutions to fit?

The best way is to set goals, write an exercise schedule (and stick it.) Check out these seven ways of exercise, you can be happy, healthy.

Exercise control weight. Exercise can help prevent excess weight or help to lose weight. Exercise combines health conditions and diseases.

1) Push-ups

• Push-up arms, chests, trisés and shoulders have a great muscle toning exercise for the front part.

• Keep your body straight with your arms, the shoulder width is different, stomach tight, holding your body in a plank position.

• Reduce your body until your chest pulls an inch or two from the floor, the elbow pulls back at an angle of 45 degrees.

• Push your torso away from the ground until your arms are locked, repeat

2) Squats

Squat exercises are good for overall lower body workout. They work most of the major muscle groups of butt, hips and thighs effectively.

Standing slightly wider than the hip-width with your feet, the back straight, the shoulders down, the toes pointed out slightly.

Keep your back straight, keep your body down and back in such a way as if you are sitting on a chair until your thighs are parallel to the ground (or as parallel as possible).
 
Do not go through your knees above your toes. Your belly is tightly activated to ensure a straight spine. Slowly rise up. Repeat!




3) Abs Exercise

This exercise will maintain strong abs and help prevent your back pain, increase your flexibility.

Lie on your back and lift your arms up, then slowly lift your legs up, kneel on the knee, and touch it with your hand.


Return to the starting position and repeat with the other leg and hand. Do not forget about the main rule here - the left-hand goes to the left foot, and the left-hand goes to the right.


4) Tone your thigh and lower muscles.

Choose some of these tricks, or try to polish them all, tone your thighs and muscles below.

Start exercising as shown in the picture, supports yourself on your hands and knees. 

Then, stretch one leg, try to keep it straight and at the same time lift the opposite hand and do not let it move towards the edge or bow down. 


After that, do the same for the other hand and leg.


5) Abs and buttocks

Here are the quick stomach and glute workouts for your best butt:

First of all, raise your hands and feet so that your body can make a triangle over the floor.

Raise one foot as much as you can, as seen in the first picture, and then slowly lower it down and try to touch your knee with your knee.


Come back to the starting position and do the same with the other leg.


6) Waist

For that perfect thin waist, you need the right combination of exercise that targets your right muscular muscles while increasing your metabolism.

Take the initial position along with your feet and bend slightly differently and slightly on the knees and stand against your back wall.

Then, lace your fingers or take a ball, as shown in the picture, and gradually turn your hands around the side, try touching the wall with them and, most importantly, keeping them straight.


7) Plank


Plank helps you to build strength in your main, upper and lower body so that its good body can do all the work.

Start by going into the press-up position.
Fold your elbows and keep your weight on your forearm, not on your hands.
Your body should make a straight line from the shoulders to the ankles.
Attach your core by pressing your belly button in your spine.

Hold this situation for the scheduled time.


 Four-week plan:-

Week 1

• 2-minute Plank
• 1-minute push-up
• 1-minute abs and thigh
• 1-minute absence
• 1-minute abs and buttocks
• 1-minute waist
• 2 minute Plank

Have a ten Second break between each exercise.

Week 2

Set 1:-

• 3 Minute's plank
• 3 Minute's abs;
• 3 Minute's thighs and buttocks.

Have a 15 second break between each exercise.

Set 2:-

• 3 Minute's waist;
• 3 Minute's push-ups;
• 3 Minute's abs and buttocks.

Have a 15 second break between the exercise.

Week 3

Repeat week 1 all sets.

Week 4

Repeat week 2 all sets.