5 Simple Exercises That Will Transform Your Body in Just 4 Weeks

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#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.

lying-hip-raises

Lie on your back on the floor with bent knees and flat feet. Extend 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 four-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.

This is 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 perform this program, you’ll be very surprised with the results. Your body will be stronger and tighter, you’ll feel better and your health will improve significantly (of course, as long as you pair the workouts with healthy meals and plenty of water). So why not give it a try and see for yourself!

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