Are you ready for the summer? To get in shape fast you dont have to go to the gym or buy any special equipment. All you need is ten minutes a day. Theres a bonus at the end of the video - a four-week plan that will transform you into a fitness star in just a month. Dont miss it!

Exercise number one - Plank. A plank is a static exercise you dont need to move while doing. Simply holds your body in the correct position. Prop yourself on your elbows, forearms, and forefeet, keep your back perfectly straight. Dont lower your waist or upraise your bottom. If you dont 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 pushup 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 its easy, isnt it.

Exercise number four - 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 youre down start pushing yourself up very slowly.

Exercise number five - Ab exercises. Want to get a flat stomach fast? Lie on 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 le.

Exercise number seven - Waist. 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.

Heres the bonus that we promised! - The four-week plan. First week - do the following set for six days:

  • plank - 2 minutes
  • push-ups - 1 minute
  • abs and thighs - minute
  • abs - 1 minute
  • abs and buttocks - 1 minute
  • waist - 1 minute
  • plank - 2 minutes

Dont forget to have a ten second break between the exercises!

The second week: we alternate the following sets for six days. Also, have a 15-second break between the exercises. Set number one:

  • plank - 3 minutes
  • abs 3 - minutes
  • tights and buttocks - 3 minutes

Set number two

  • waist - 3 minutes
  • push-ups - 3 minutes
  • abs and buttocks - 3 minutes

Week number three - repeat the first week set and week number four: repeat the second-week sets.  If you do everything correctly youll achieve amazing results in just a month. Now as a bonus youll develop a habit of doing this ten-minute set every day. If you want to improve your body even more than double the effort are you visiting our channel for the first time then click Subscribe hit that thumbs up button if youve enjoyed the video.

The Three-Minute Perfect Plank Workout

Hi I'm Tom Holland Bowflex Fitness Advisor, this is the three-minute perfect plank workout. We're going to take the plank, and we're going to give you a bunch of different variations.…

Views: 4 052 451
30 Mins Dance Fitness Workout for weight loss #1| Giảm mỡ bụng với bài…

Hi, My name is Michelle Vo, to day we are gonna start with Zumba dance workout for weight loss Zumba is popular for 10 years in almost 180 countries We can release stress by dancing…

Views: 1 524 517
30 Minute Full Body Resistance Band Workout - Slim Down & Tone Up 250-300…

Hey guys my name is Christy cache and today we are going to be doing this band jam to total body workout all you're going to need is a mat and a resistant band it's going to be a really…

Views: 1 565 156
15 Day Challenge - Workout 1

Welcome to the 15 day Fit Body Challenge Kaytlin and I are here we are going to be doing these workouts with you guys every single day for the next 15 days okay we have some really…

Views: 658 160