Even after sending hours and hours in gym still you are not getting the desired results, now here is a checked formula for you t get the desired body with this plan of exercise which you have to do only three or four times a week. These tricks are both effective and brief. You should train to fatigue which means you do an exercise until you can not crank out another repeat. This works for the muscles to their limits and delivering the best results. No matter how busy you are but do put these strategies to the test with this plan.
How does the plan works
You should do this planned exercise three or four times a week and do 3 sets of each move or for one minute. If necessary take rest for up to 60 seconds between sets.
You will need
A pair of 5 to 10 pound dumbbells. Mat is optional.
W- Raise Squat
Works on butt, legs, shoulders, and arms.
Firstly stand on your feet wide open as shown in the image and toes turned out. Now pick up the dumbbells with each hand and hold a weight in each hand at shoulder height out to sides, elbows bent a little and palms facing each other so as to form a “W” shape as you can see in image A. Bent down with your knees coming forward and as you squat extend your arms up at a diagonal as shown in image B. Now return to the starting position.
Works on butt and legs.
Now stand with your feet hip- width apart. Lunge forward with your right foot as shown in image A. Now step back to the starting position, and lunge back to the right foot. Again return to the starting position then lunge to the right with your right foot as shown in image B. Step back to the starting position and complete the set by repeating the exercise on opposite sides.
See- Saw Crunch
Works on abs.
To do this exercise you have to sit with your knees and hands on the floor behind you, and fingers facing forward. Now raise your legs so as to make your shins parallel to the floor and lean back with your elbows slightly bent as shown in image. Be in this position until your abs feel engaged. Now extend your legs straight out in front of you with your toes stretched and lean back with your elbow slightly above the ground as shown in image B. Now return to the starting position.
Push- Up Reach
Works on chest, arms. shoulders, core, butt, and legs.
Get in the plank position on your knees. Now bend your elbows, and lower your chest towards the floor as shown in the image A. Now push up and extend your left leg high behind you, you can do it by imagining that your left foot is reaching towards the ceiling as shown in image B. Now return to the starting point and repeat the exercise by lifting the opposite leg. You can continue doing the exercise with alternate legs.
Works on butt, legs, shoulders, and back.
Stand with your feet wide as was in the first exercise with your toes turned slightly out. Hold a dumbbell in right hand. Bend forward from hips with extending your right hand towards your left toes and palm facing you. Now place your left hand on your lower back and palm facing away from you as shown in image A. Now keep your legs straight and rise up as you draw right arm overhead as shown in image B. Now return to the starting position and complete the set by switching sides.