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Get fit in four weeks with these 7 exercises

الرئيسية / / Get fit in four weeks with these 7 exercises

 Going to the gym twice a week? That's not always feasible in everyday life. But with these 7 exercises, you'll be fit in just four weeks!
You don't have much time, but would like to have a tighter body and defined muscles? No problem! We've got 7 simple exercises for you that will take just ten minutes of your time every day and help you get fitter in just four weeks. All you need is your own body weight and a medicine ball.

Your workout for the whole body
First of all, let's introduce you to the 7 exercises and explain how to do them properly:

1. plank
Granted, the plank is strenuous, but it works for different muscle groups in your body (especially your arms and abdomen) and you can accomplish a lot with it in a short amount of time. Here's how it works
  1. Lie flat on your stomach.
  2. Then use your forearms and the tops of your feet to push yourself up off the floor. Make sure your body forms a straight line and you don't slip into a hollow back.
  3. Hold the position as long as you can and then lower back down.
  4. PS: The normal plank is too boring for you? Then try these 3 plank variations that will tone your abdomen!

2. push-ups
Push-ups are also a true classic when it comes to a quick and effective workout for the arms and torso. Here's how to do them correctly:

  1. Start in the same position as you did for the plank - supporting yourself off the ground with your forearms and the tops of your feet. Again, make sure your back stays straight.
  2. Now extend your arms, keeping your hands slightly more than shoulder-width apart.
  3. Inhale deeply and bend your arms so that your upper body comes straight down. Keep your elbows tucked in and do not move away from your body.
  4. Exhale and use the strength of your arms to push yourself back up.
  5. Repeat as many times as you can.
  6. Beginners: inside can also perform the slightly easier version of push-ups by pressing the knees against the floor instead of the tops of the feet. The lower legs and feet point up in the air.

3. squats
Squats are as simple as they are effective for doing something for the butt and thighs. This is how they are performed:
  • Stand hip-width apart with your toes pointed straight ahead.
  • Extend your arms forward and slowly bend your knees.
  • Make sure your back stays straight and your knees themselves are parallel to your toes.
  • Go down as low as you can, ideally, your thighs should be parallel to the floor as if you were about to sit down on a chair.
  • Hold the position for a moment and then come back up, pushing yourself off the ground forcefully with your feet.
  • Repeat the exercise.
4. donkey kick
This exercise with a somewhat strange name is also great for the buttocks and legs. Here's how to do it correctly:
  • Get into the quadruped position. Your hands should be straight under your shoulders.
  • Now lift one leg bent backward and move the foot towards the ceiling as if you wanted to step out upwards. Make sure that your hips and back form a straight line.
  • Lower the leg back down without it touching the floor completely.
  • Then step out once more with the leg bent upward.
  • Repeat the exercise several times on both sides.

5. dead beetle
Time for another exercise for the belly! Here's how the Dead Beetle works:
  1. Lie on your back and keep both legs bent at a 90-degree angle in the air. The tops of your feet point toward the ceiling.
  2. Now extend your right arm over your head and your right leg forward so that both form a straight line. The arm and leg should not touch the floor.
  3. Return to the starting position and repeat the exercise with the left arm and leg.
  4. You should do this exercise several times per side.

6. downward looking dog with lift
Looking down dog is a classic yoga exercise that can be slightly modified but can do a lot for the muscles in your arms and legs. Here's how to perform the exercise correctly:
  • First, get into the actual looking down dog: your arms are in front of your body and extended while supporting yourself with your hands on the floor.
  • The legs are also straight, that is, the whole weight of the body rests on the feet and hands, and your body forms an inverted V, so to speak.
  • Now extend one leg back and up so that it forms a straight line with your back and hands.
  • Then slide forward into the plank position and slowly pull the extended leg forward toward your chest at a 90-degree angle. If possible, bend your back so that the tip of your chin can touch your knee.
7. ball rotation
Lastly, here's an exercise for the thighs and arms! For the ball rotation, you need a small medicine ball. This is how the exercise works:
  • Stand in front of a wall with your legs hip-width apart.
  • Bend your knees slightly and press your back against the wall for better support. Hold the medicine ball in front of you with your arms outstretched.
  • Tighten your abdomen and swing your outstretched arms with the ball from left to right as far as you can - ideally, you can almost touch the wall on the left and right with your hands. The back remains straight against the wall.

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