Lifestyle

How to lose Belly Fat in 4 Weeks

While many people choose to subscribe to a fitness centre, buy special equipment and supplements, there are also those who like simplicity – eating less, but exercising healthily and at a body weight in the comfort of their own homes.

5 daily exercises will allow you to improve your waist circumference and overall body composition in less than a month. And even if you won’t get the body of your dreams in such a short time, we guarantee that you’ll feel like you’ve taken a big step towards that goal.

1.PLANK

The Plank is a perfect exercise for abdominal muscles because they attack all major muscle groups, including the transverse abdomen, rectus abdominus, oblique external muscle, and buttocks.

It is essentially a static, one-movement exercise that will help you build a steel core, torn abs and strong shoulders. Simply put yourself in a push-up position on the floor, bend your elbows 90 degrees and lean on your elbows, forearms, and forefeet, forming a straight line from head to toe, then hold it as long as possible without moving your waist or back.

2. PUSH-UPS

Push-up is the ultimate bodyweight exercise that literally uses every major muscle in your body. It helps to develop strength and endurance, develop upper body muscles, strengthen joints and even coordinate work between the central and lower body muscles.

Put yourself in a board position, placing your hands directly under your shoulders and push your whole body upwards, maintaining a straight line with your legs, back, and heel. Lower your body in the same way and repeat the exercise. Whether you are a beginner or a professional, check out our 10-level push-up guide for the best push-up-based exercises.

3. SQUATS

They are sometimes called the queen of all exercises, and rightly so. Squats are basic exercises for the whole body that work on the hips, buttocks, quadriceps, and hamstrings and cleverly strengthen the trunk. It works 75% of your muscles in one movement and should be one of the pillars of any leg workout.

For the standard squat, your feet should be spread to shoulder width or slightly wider. Stretch out your hands in front of you and sit back and down, head forward. Make sure your back does not turn. Continue to bend down until your thighs are parallel to the ground (if possible). Go back through your heels.

4. BIRD-DOG

Starting from a board position, support yourself on your knees and hands and stretch one leg and the other arm simultaneously, keeping both perfectly straight.

Hold them for a moment, then lower them down and repeat the exercise with the other leg and arm. This exercise increases the strength of the trunk in the abdominals and lower back.

5. LYING HIP RAISES

Lying on your hip is the perfect exercise to build strong buttocks and hamstrings while strengthening your abdominals, back, and thighs. It will make your hips beautiful and stretched to the sky!

Lie on your back, knees bent and feet flat, extending your arms to the sides at a 45-degree angle. Squeeze your buttocks and raise your hips to the ceiling, making sure to tilt your pelvis. Lift them as high as possible, squeezing your buttocks. Slowly lower down and repeat the operation.

 

THE 4-WEEK PLAN
This program consists of two distinct basic training sessions:

Training #1
1 minute Board;
1 minute Push-ups ;
2 minutes squats;
1 minute Bird-dog;
1 minute The lying hip rises;
1 minute Board;
1 minute Push-ups ;
2 minutes squats;
Rest for 10 seconds between exercises.

Training #2
3 minutes Board;
3 minutes Bird-dog;
3 minutes Lift up your hip;
1 minute Push-ups ;
Rest for 15 seconds between exercises.

The training sessions are done 6 times a week, followed by a rest day:

WEEK 1
Day 1 – Training #1
Day 2 – Training #2
Day 3 – Training #1
Day 4 – Training #2
Day 5 – Training #1
Day 6 – Training #2
Day 7 – rest

WEEK 2
Day 1 – Training #2
Day 2 – Training #1
Day 3 – Training #2
Day 4 – Training #1
Day 5 – Training #2
Day 6 – Training #1
Day 7 – rest

Return to week 1 after completing week 2.

If you do everything right, you will get amazing results in just one month and, as an added bonus, get into the habit of doing this simple 10-minute exercise set every day. And if you want to improve your body even more, then doubling the effort is all you have to do! So why not try it and see for yourself!

 

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