Let’s be real—getting fit is hard. It takes guts, discipline, and consistency. But what if we told you that just five simple exercises, done consistently for four weeks, could transform your body—and maybe even your mindset? That’s right. No gym memberships. No fancy machines. Just a few movements, your body weight, and the determination to show up every day.
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⚠️Medical Disclaimer: https://pastebin.com/xLmigD6i
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#workout #fitness #exercise #Bestie
⌛Timestamps:
⏱️ Intro - 0:00
The Plank - 00:53
Push-Ups - 02:02
Squats - 03:02
Bird-Dogs - 04:09
The Glute Bridge - 05:07
Step-Ups - 05:57
Wall Sits - 06:54
Superman - 07:45
High Knees - 08:25
Arm Circles - 09:04
🎵 Music:
https://www.youtube.com/audiolibrary/...
https://www.epidemicsound.com/
✍️ Summary:
The Plank
Starting off strong—the plank. It might look simple, but don’t let it fool you. This one move is a full-on core awakening. Your abs, shoulders, and lower back are all fired up. And here’s the deal—your core is your body’s center of power. Strengthening it not only gives you better posture but also protects your spine and boosts overall performance.
Push-Ups
You knew this was coming. Push-ups are a classic—but they’re popular for a reason. This full-body move strengthens your chest, triceps, shoulders, back, core, and even your legs. What’s amazing? It’s all compound movement. That means you’re hitting multiple muscle groups at the same time. And the best part? No equipment needed.
Squats
The squat is your secret weapon for lower body power. It’s one of the best compound movements to build strength in your quads, glutes, hamstrings, calves, and hips. But that’s not all—squats also strengthen your core, support your lower back, and improve balance.
Bird-Dogs
If you want better stability, posture, and lower back health, bird-dogs are your move. They target your core, lumbar spine, shoulders, and even your glutes. To do a bird-dog, get on all fours. Your wrists should be under your shoulders, and knees under hips. Engage your core. Slowly raise your left leg behind you and your right arm in front—keep both straight and in line with your body.
The Glute Bridge
This move targets the glutes, hamstrings, hips, and core, while also improving pelvic stability and reducing lower back pain. Here’s how to do it: Lie on your back with your knees bent and feet flat on the floor. Keep your arms by your sides. Now lift your hips toward the ceiling until your knees, hips, and shoulders form a straight line. Squeeze your glutes hard at the top.
Step-Ups
Let’s add a little motion—step-ups. This movement builds serious strength in your quads, hamstrings, glutes, and calves, while giving your heart a light cardio boost. It mimics daily activities like climbing stairs and builds lower body endurance without joint strain. Find a sturdy platform—like a step, low bench, or staircase. Step up with one foot, driving through your heel. Bring your other foot up to meet it, then step back down one foot at a time.
Wall Sits
Another underrated burner—wall sits. This isometric exercise targets your quads, hamstrings, and glutes—and it's a killer for building mental and muscular endurance. Stand with your back against a wall, then slide down until your thighs are parallel to the floor, like you're sitting on an invisible chair. Hold the position. That’s it.
Superman
This move is great for posture, back pain, and overall spinal support. Lie on your stomach with your arms extended straight in front of you. At the same time, lift your arms, chest, and legs off the ground—like you’re flying. Hold for a few seconds, then lower back down. This exercise strengthens your lower back, glutes, shoulders, and hamstrings.
High Knees
Let’s get that heart rate up and your body moving! High knees are a fast, explosive cardio move that works your entire lower body while firing up your core. They’re perfect for improving cardiovascular endurance, torching calories, and enhancing agility. To do them, jog in place while driving your knees up toward your chest as high as possible.
For more information, please watch the video until the very end.
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