Usefull Workouts At Home

Hoping to pick up muscle and an attractive, conditioned body? In her book, Lift to Get Lean, Holly Perkins, affirmed quality and molding authority, clarifies how you can score a thin figure in four weeks.

Here are four moves you can sneak in at home to shape your body without schlepping to the exercise center (no gear or workout clothes required).

The workout: Perform the moves underneath all together for the reps noted.

Look at whole workout underneath, and afterward continue looking down the page for a breakdown of every move.

Exercise 1  : Face-down Hip External Rotation

Lie face-down with your arms folded under your head, legs extended straight behind you. Bend your right leg, knee pointed out and resting on the floor, and place your foot on the back of your left knee, keeping both hips on the floor (A). Contract your right glute and lift your right knee a few inches off the floor while trying to keep your hip down (B). Pause, then return to start. That's one rep. Do 12 to 15 with each leg.

Exercise 2 Windshield Wiper

Bend your knees and lift your legs until your thighs are above your hips (A). Press your palms into the floor and lower your legs to the left. Keep your legs together the entire time (B). Go as far as possible while keeping your right shoulder glued to the floor. Then bring your legs back to center. That's one rep. Do eight to 12 on each side.

Exercise 3 : Glute Bridge

Lying on your back, bend your knees and place the soles of your feet flat on the floor about hip-width apart. Your toes should point straight in front of you. Place your arms along your sides (A). Gently press into your feet as you raise your hips up (B). Hold for five to 10 breaths. Slowly return to start. That's one rep. Do 12 to 15.

Exercise 4: Superman

Lie on your stomach and draw your belly button towards your spine to tighten your abs. Keep your legs straight, arms stretched out over your head, and palms facing each other (A). Raise your arms and legs, push your hips into the floor and engage your back muscles (B). Hold for five to 10 seconds, then slowly lower to the floor. That's one rep. Do 12.