and physique fitness goals make it to

the top of list for everyone but this

energy fades as the week's pass by and

one forgets about these goals a quick

and simple exercise routine that would

fit perfectly in your busy schedule and

in only four week you will feel every

muscle of your body growing bigger and

stronger

you don't need to sign up for gym

memberships or spend excessively on home

workout equipment

you just need to be determined to give

yourself 10 minutes in a day one plank

this exercise is all about holding your

position you wouldn't be sweating

heavily or gasping for air like other

intensive exercises but this is

intensive any workout gets plank

strengthens your core and straightens

your spine get it done right by

following the example shown in the

picture

align your elbows with your shoulder

keep your back straight care do not

lower your waist and raise your bottom

all muscles in your abdomen arms back

and thighs are worked up to keep you in

a plank every day you will feel your

body growing stronger is maintaining a

plank will become easier to push ups

move into the push-up position from the

plank

you must keep your hands line with your

shoulders in your back bottom and legs

straight work up your core as you lower

your body and raise it up slowly

three alternate like him hand raises

support your body on your hands and

knees align your hands with your

shoulders keep your knees right beneath

your hips slowly stretch one arm in the

alternate legs shown in the picture

the important thing is to keep your

torso balanced repeat for each leg and

arms you will be amazed at the results

within days for squats begin this

exercise by standing with your feet

shoulder-width apart balance your body

by aligning your weight on the soles of

your feet slowly move down your knees

should never get ahead of your toes if

you experience difficulty balancing

raise your arms keeping them straight in

front of you let your body beside hello

you should go you will see improvement

in your thighs and back within the first

week and you will find it easier to hold

your position and lift your weight 5ab

toning exercise just lie down straight

on your back and stretch your arms over

your head once settled raise your leg

bent at the knee in touch it with one

hand keep the other arm and leg

stretched straight always remember to

move slowly into position and out of it

the rule is to not feel a jerk in any

joint six downward leg razors get into

the downward dog position as shown in

the picture form a triangle with your

body as you prop on your hands and feet

raise one leg as high as you can make

sure to keep your legs straight at the

knee then pull your leg slowly towards

your chest and get back to the initial

position alternate each leg to work

muscles on both sides seven waste twists

the initial position is very important

in this exercise place your legs wide

apart bend your knees slightly with your

back straight against the wall

hold the ball is shown in the picture

and twist your waist to each side

the goal is to touch the wall with the

ball while keeping your posture upright

the four-week routine week 1 10 minutes

exercise plan for all six days to minute

plank one minute push-ups one minute

alternate leg him hand raises one minute

squats one minute ab toning exercise one

minute downward leg razors one minute

waste twists to minute plank week to

switch between sets for every alternate

day of the week set 13 minute plank

three minute ab toning exercise

three-minute downward leg razors set to

three-minute ways twists three-minute

push

three minutes squats three-minute

alternate leg and hand raises week 3

follow week one routine week for follow

week to routine given you do it's right

you will see yourself growing to an

ideal physique and within no time your

body will be telling you to double your

workout

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