This is an assortment of 7 exercises that won’t take more than 10 minutes each day but will make you look like you spend regular time at the gym in just 4 weeks! They have the power to work individual parts of your body and make you look transformed completely.
How to do it: This is a static exercise in which you have to hold the shown position for some time. Try to not let your back be arched or sagged.
Results: It helps tone the abs, back, buttocks, legs, and arms. All in all, it helps posture and muscle tone.
How to do it: begin with a plank with straight extended arms instead of general plank position. Then slowly lower your body until you can’t hold anymore with back, pelvis and legs being parallel to the floor at all times. Return to the initial position.
Results: abdominal muscles, arms and chest benefit from this exercise.
Thigh and buttock muscles workout
How to do it: initial position is like a mule, with arms and knees supporting the body. Then extend the opposing leg and arms parallel to the floor. Then curve them gently until you can touch the elbow to the knee. Go back to extension and then the mule position and start all over again with the opposite set of leg and arm.
Results: Beneficial for the torso and hip-bending muscles. Gives strength to the back muscles, the buttocks, and the waist.
How to do it: the rule for squats is; imagine you’re sitting on a chair. Keep your whole foot in contact with the floor, feet should have shoulder width between them, knees and feet should be in the same line and back should be straight. For added balance, extend your arms to the front in a straight line. Rise back up slowly and repeat.
Results: gives strength to buttocks, thighs, and ankles.
Exercise for Abs
How to do it: The starting position for this exercise is lying on the floor, arms stretched above the head and bent knees. Lift the torso slowly keeping arms straight and touch your toes. Return to the initial position slowly.
Results: fat burning and strengthening of the core muscles are the benefits for this one.
Abs + buttocks
How to do it: This is the reverse of the mule position. For this, you have to prop yourself up on your hands and feet and feel the tension in your back. Extend your leg as far as you can and lower your hips without budging the second foot.
Results: gives strength to waist, abs, and buttocks’ muscles.
How to do it: lie on your stomach, keep the arms bent at elbows and tuck them under your head. Raise the torso slowly and carefully to the extent that you feel comfortable in. hold for a second then repeat.
Results: good for toning and giving strength to the spinal muscles.
Do the following sets for 6 days:
Repeat the schedule for week 1
Repeat the schedule for week 2