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We all dream of an ideal figure, but we want to achieve results as quickly as possible, but time does not always allow this. And yet you can achieve what you want without much effort!
We offer you a list of 7 exercises that will require only 10 minutes daily, and in a month you will be transformed!
Maximum program
The course is designed for 4 weeks, during which you will need to spend only 10 minutes on physical activity. So the plan is:
Week 1
1. Plank (2 min). Lie on your stomach and, leaning on your elbows and toes, rise up. It is extremely important that the stomach does not sag, the back does not bend, and the butt does not stick up. The exercise works out absolutely all muscle groups.
2. Push-ups (1 min). Well, who does not know how to do push-ups? Here, again, it is important to keep the body taut, like a string. Push off the floor with your hands, aligning your elbows, and return to the starting position.
3. Hips + buttocks (1 min). Get on all fours, straighten and lift one leg as high as possible and do the same with the opposite arm in parallel. Alternate legs and arms.
4. Press (1 min). Lie on your back, stretch your arms behind your head and straighten your legs without touching the floor. Then raise your straight leg at the knee and touch it with your hand. When you raise your left leg, use your left hand to do this and similarly for the right side. A more complicated option is twisting - raising one leg, reach for it with the elbow of the opposite hand.
5. Press + buttocks (1 min). Rest your arms and legs flat on the floor, thus completing the plank exercise. Then lift one leg and try to reach your chin with your knee. Do the same with the second leg.
6. Waist (1 min). Lean against the wall with your back, spread your legs wide and bend them slightly at the knees. Then lock your hands together (or take a small ball), hold them in front of you at chest level and turn from side to side, trying to touch the wall with your hands.
7. Plank (2 min).
Week 2
Here you need to alternate 2 complexes, i.e. one day to do the exercises of the first, the next day - the exercises of the second, and so on in a circle.
Complex No. 1
1. Plank (3 min).
2. Press (3 min).
3. Hips + buttocks (3 min).
Complex No. 2
1. Thalia (3 min).
2. Push-ups (3 min).
3. Press + buttocks (3 min).
Week 3
We carry out the exercises of the first week.
Week 4
We carry out the exercises of the second week.
Hold on like this for a month, and after that it will become a wonderful tradition and lifestyle, because we all know that any habit is formed within 21 days, so why not use this psychological moment to good use?
