Surprise with simple exercises that bring a beautiful body

It only takes a few minutes a day, performing the following simple exercises can help you own a beautiful and healthy body.

We all want a healthy, toned and perfect body when looking in the mirror. If you think you need a lot of super complex exercises with a range of advanced equipment to achieve the beautiful body of your dreams, you may be surprised to know there is an easier solution. Let Hello Bacsi introduce you to simple exercises organized into a clear workout plan, with the goal of working wonders on your body. The advantage of this group of exercises is the ability to tone all your muscles pretty quickly.

To maximize the benefits of these exercises, it’s a good idea to build a regular workout routine to achieve the best results in as little as four weeks.

1. Plank . exercise

Benefits: For many people, this exercise is often underestimated in bringing a beautiful body to the practitioner because it has only one movement. However, you need to know that the Plank exercise is extremely beneficial for the abs, strengthening the muscles located in the center of the body, and at the same time raising the shoulders.

Steps to take

• Start in a push-up position on the floor
• Maintain a 90° angle at the elbow
• Support your body with your elbows and toes
• Keep your body in a straight line from head to toe

Note: do not sunken your back because it will cause back pain.

2. Push-ups

Benefits: Push-ups are a popular exercise for those interested in getting in shape. If you do push-ups properly, you’ll use your biceps, shoulders, back, and chest to lift your upper body up and down throughout the workout.

Steps to take

• Lie face down on the floor
• Place your hands on the side of your chest and under your shoulders
• Start a push-up by lifting your torso, chest, and thighs off the floor
• Keep your abs tight so your body can form a straight line. Slowly lower your body back to the starting position

3. Squats

Benefits: Squat exercise will give you a beautiful body by toning the front thighs (quadriceps), glutes, hamstrings and all muscle groups on the back of the body.

Doing

• Start in a standing position with your feet shoulder-width apart or wider if you feel like you can’t keep your balance
• Make it look like you’re sitting in a chair by bending your knees, pushing your hips back, and straightening your spine.
• Return to the original standing position and repeat the exercise

4. Bird-dog exercise

Benefits: A beautiful body needs to have strong and healthy abdominal muscles, lower back, buttocks and thighs. The following exercise will help you do just that.

Doing

• Kneel with your knees hip-width apart, hands on the ground and shoulder-width apart.
• Raise one hand and knee (other side) off the floor while balancing the body with the other hand and knee
• Stretch your arms straight forward while your legs extend straight back. You need to pay attention to keep your body straight in a straight line from your hands to your feet
• Hold for a few seconds then return to the starting position and repeat the exercise on the other side

5. Hip bridge moves

Benefits: Core muscles are also a factor in creating a beautiful body. Hip bridge is a core exercise that strengthens the glutes, hamstrings, and lower back.

Doing

• Lie on your back on the floor, knees bent and legs hip-width apart
• Keep your hands close to your body, palms facing down
• Lift up your pelvis and tighten your abs
• Hold the position for a second and then lower your hips to the floor. Repeat exercise

According to fitness experts, to achieve a beautiful body, you should follow this schedule for a minimum of four weeks to be able to achieve the best results.

They also believe that it is better to organize exercises into two specific training plans and rotate them after a certain amount of time.

• Workout plan 1: Plank (1 minute), Push-ups (1 minute), Squat (2 minutes), Bird-dog (1 minute), Hip bridge (1 minute), Plank (1 minute), Push-ups (1 minutes), Squats (2 minutes)
• Workout plan 2: Plank (3 minutes), Bird-dog (3 minutes), Hip bridge (3 minutes), Push-ups (1 minute)

When you’re new to training, start with workout plan 1 on the first day, then move on to plan 2 on the second day and so on. You should rest on the weekend. For the second week, start with workout plan 2 on the first day and switch between plans, same with week 1.