We’d like to encourage you to stop worrying about whether you should start performing miraculous exercises in bed to be a rock star. Why not start by exercising out of bed too? So guys, If you do these five exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month! We guarantee you that you’ll feel like you’re one huge step closer to your goal of looking like a rock star in bed!
@1 is Planks
The plank is one of the greatest and most underrated exercises ever. It’s practically a one-move static exercise that will help you build a core of steel, ripped abs, and strong shoulders. Just get into a push-up position on the floor, bend your elbows 90 degrees, and prop yourself on the elbows, forearms, and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving at all.
@2 is Push-ups
The push-up is the ultimate bodyweight exercise that utilizes literally every major muscle in your body, therefore helping you firm your whole body. Get into a plank position, placing your hands directly under the shoulders and pushing your whole body up, maintaining a straight line with the legs, back, and buttocks. Lower your body down in the same way and repeat.
@3 is Squats
For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, always at a minimum 90-degree angle, if you can go lower, then perfect, but not touching the floor or causing pain to the knees as this defeats the point. Keeping your head facing forward. Make sure that your back is straight. Keep lowering yourself until your thighs are parallel to the floor. Press back up through your legs and glutes.
@4 is Bird-dog
From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight. Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.
@5 is 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.
And here is the four-week magic 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 each exercise.
Workout #2
- 3 minutes – Plank.
- 3 minutes – Bird-dog.
- 3 minutes – Lying hip raises.
- 1 minute – Push-ups.
Rest for 15 seconds between each exercise.
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
Rotate week 1 and week 2 for the duration of the exercise program
