5 Exercises 28 Days

Just 10 minutes a day if you practice the following exercises, you will definitely get the positive result in your body development.

1. Plank


The plank is one of the greatest and most underrated exercises ever.

It’s practically a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Just get into a push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt

2.Push-ups

Push up

The push-up is the ultimate body weight exercise that utilises literally every major muscle in your body, therefore helping you firm your whole body.

Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a straight line with the legs, back and buttocks. Lower your body down on the same way and repeat

3.Squats

Squats

Squats will help you build your quads, hams, calves and most of all those glutes! Whilst strengthening your whole core and enhancing greater overall fat burning.

For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, always at a minimum 90 degree angle, if you can go lower, then perfect, but not touching the floor or causing pain to the knees as this defeats the point. Keeping your head facing forward. Make sure that your back is straight. Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your legs and glutes.

4. Bird-dog

Bird Dog

From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.

Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back

5.Lying hip raises

Lying Hip Raises

The lying hip raise is the perfect body weight exercise for building powerful glutes and hamstrings whilst also strengthening your abs, back and thighs.

Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.