Are you ready for the summer? To get in shape fast you don’t have to go to the gym or buy any special equipment? [all] you need is ten minutes a day there’s a bonus at the end of the video a Four week plan that will transform you into a fitness star in just a month don’t miss it exercise number one plank A plank is a static exercise. You don’t need to move while doing It simply holds your body in the correct position prop yourself on your elbows forearms and [fore] feet Keep your back perfectly straight Don’t lower your waist or up raise your bottom if you don’t have difficulties keeping your body in the elbow plank then Something is not right the muscles They keep you straight are being worked such as the [abs] are muscles back and anterior thigh muscles exercise number two push-ups To do a correct push-up assume the plank is the initial position and then push yourself up with your arms Keep your back bottom and legs in a straight line this will strain your abs and your arms Return to the initial position as slowly as possible Exercise number three toning your thigh and bottom muscle First prop 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.
It’s easy, isn’t [it]? Exercise number three toning your thigh and bottom muscle Squatting is all about bounds 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 Pull the small of your back [end] as far [as] you can to keep the balance Stretch your arms out in [front] of you when you’re down start pushing yourself up very slowly Exercise number five ab exercises Want to get a flat stomach fast? Fly in your back and stretch your arms up then slowly Raise one of your legs bend at the knee and touch it with your hand Return to the initial position and repeat with the other leg and arm The main Rule here the left arm goes to the left leg and the right arm goes to the right one exercise number six abs and buttocks Drop yourself on your hands and feet so that your body forms a triangle above the floor raise one of your legs as high as you can [and] then lower it slowly and Try to touch the tip of your nose with your knee return to the initial position and do the same with the other leg exercise number seven ways To perform the last exercise set your legs widely apart and slightly bend at the knees Drop your back against the wall then lace your fingers or take a ball and slowly move your hands from side to side Trying to touch the wall most importantly keep upright Now here’s the bonus that we promised the four week plan First we do the following set for six days playing two minutes Push-Ups one minute abs and thighs one minute abs one minute abs and buttocks one minute [waste] one minute Plank two minutes.
Don’t forget to have a ten second break between the exercises second [we] Alternate the following sets for six days also [have] a [15-second] break between the exercises set number one flank three minutes [abs] three minutes size and Buttocks three minutes set number two waist three minutes push-ups three minutes abs and buttocks three minutes Week number three repeat the first week [cent] and week number four repeat the second week sentence If you do everything correctly you’ll achieve amazing results in just a month .