5 Simple Exercises To Rapidly Transform Your Body In Just A Week!

Bird Dog:

The exercise is simple enough and it targets the certain muscles of the body effectively and help you turn your body into shape. The procedure is to make the same position as you did in plant while maintaining the weight on elbow and toes. Now extend your right arm and left leg and try on balancing your body.

Now hold this position for few seconds and then extend your left arm and right leg and hold this position for as long as you can and keep switching sides for as long as you can. Like every other exercise, you will not be able to hold it for much longer but as long as you keep practicing it, you’ll gain more strength and you’ll have the stamina.

This exercise is effective as it strengthens the whole core which in terms helps in putting your body in a perfect shape.

Lying Hip Raises:

The hip bridge is a core exercise that strengthens the posterior chain notably the glutes hamstrings and erector spine. Lay in supine position, bend your knees and place your feet hips width apart. Rest your arms by your sides with palms facing down. Lift your pelvis towards the ceiling and squeeze your glutes tightly. Hold momentarily then slowly lower your hips back down to the floor. Repeat until you have achieved desired fatigue this has been the hip bridge.

Bring your body in the initial position, and do a few more repetitions. This move will help you strengthen your abs, back, thighs, glutes, and hamstrings.

 

Push Ups:

A push-up (or press-up) is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, or in some martial arts disciplines.

Push ups also do a great deal in putting your body in shape. Pushups target several muscles of your body like abdominal, chest muscles, back body, triceps, forearms, joints and tendons. These in terms help giving a proper shape and curve to your whole body.

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