Here are a few simple exercises to help get you in shape in as little as four weeks. You won’t have to go to the gym, you can do these at home in less than ten minutes a day.
A plank is a static exercise, you don’t move while doing it, but simply hold your body in the correct position. Follow the example shown in the picture and prop yourself on your elbows, forearms, and forefeet. It’s important to keep your back perfectly straight without your waist lowered or your bottom upraised. While in this position, the muscles that keep you straight are being worked, such as the abs, arm muscles, back, and anterior thigh muscles.
To correctly do a push-up, assume the plank position, and then push yourself up with your arms. Keep your back, bottom, and legs in a straight line — this will strain your abs as well as your arms. The next step is to return to the initial position as slowly as possible.
Toning your thigh and bottom muscles
Start the exercise as shown in the picture, propping yourself on your hands and knees. Then, stretch one leg, trying to keep it straight and not letting it go to the side or bend while raising and stretching the opposite arm at the same time. After that, do the same for the other arm and leg.
Squatting is all about balanc. Put your feet shoulder-width apart and stand on the soles of your feet. Begin squatting as if slowly sitting down on a low imaginary chair. Your knees and feet should form a straight line. Try to pull the small of your back in as far as you can. You may also help keep your balance by stretching your arms out in front of you, as shown in the picture. When you are down, start pushing yourself up as slowly as you can.