5 Easy Exercises for Classroom Roll the Dice Physical Exercises

While many people choose to go down the road of gym membership, special equipment and supplements, there are also those who like to keep it simple – eat less, but healthy and perform bodyweight exercises at the comfort of their home.

By doing these 5 exercises daily, you'll start seeing improvements in your waistline size and overall body composition in less than a month! And while you won't get the body of your dreams in such a short period, we guarantee you that you'll feel like you're one huge step closer to that goal.

1. Plank

Planks are a perfect exercise for the abdominal muscles because they engage every major core muscle group, including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes.

Plank

It's essentially a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Just get into push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt.

2. Push-ups

The push-up is the ultimate bodyweight exercise that utilizes literally every major muscle in your body. It helps to develop strength and endurance, build upper body muscle, strengthen the joints and even help coordinate work between the muscles of the mid-section and the lower body muscles.

Push-ups

Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a straight line with the legs, back and butt. Lower your body down on the same way and repeat. Whether you are beginner or a pro, check our 10 level push-up guide for the best push-up based exercises.

3. Squats

They're sometimes referred to as the queen of all exercises, and with good reason. Squats are a full-body fitness staple that work the hips, glutes, quads, and hamstrings, and cunningly strengthens the core. It works 75% of your muscles in a single movement and it should be one of the mainstays in any leg workout.

Squats

For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, keeping your head facing forward. Make sure that your back doesn't round. Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your heels.

4. Bird-dog

Starting from a plank position, support yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.

Bird-dog

Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.

5. Lying hip raises

The lying hip raise is the perfect bodyweight exercise for building powerful glutes and hamstrings while also strengthening your abs, back and thighs. It will make your hips shapely and reaching for the sky!

Lying hip raises

Lie on your back with bent knees and flat feet, extending your arms out to your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.

The 4-week plan

This program consists of two separate basic workouts:

Workout #1

• 1 minute  Plank;
• 1 minute  Push-ups;
• 2 minutes  Squats;
• 1 minute  Bird-dog;
• 1 minute  Lying hip raises;
• 1 minute  Plank;
• 1 minute  Push-ups;
• 2 minutes  Squats;

Rest for 10 seconds between exercises.

Workout #2

• 3 minutes  Plank;
• 3 minutes  Bird-dog;
• 3 minutes  Lying hip raises;
• 1 minute  Push-ups;

Rest for 15 seconds between exercises.

The workouts are performed 6 times per week, followed by one rest day:

WEEK 1

Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest

WEEK 2

Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest

Switch back to week 1 after you complete week 2.

If you do everything correctly, you will achieve amazing results in just a month and, as a bonus, develop a habit of doing this simple 10-minute set of exercises every day. And if you want to improve your body even more, then doubling the effort is all you need to do! So why not give it a try and see for yourself!

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Melissa Bell has a strong background in nutrition education, fitness and yoga, and experience working on specialized stretching, bodybuilding and weight loss programs. She is actively studying Japanese, doing research and travelling for conferences while taking care of two children.

morleystrah1960.blogspot.com

Source: https://www.thehealthsciencejournal.com/5-simple-exercises-will-transform-body-just-4-weeks/

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