found an exercise routine that will change your body in just 4 weeks. 

At the same time, you will not have to spend money in the gym or special equipment. 

All you need is to have willpower and find 10 minutes a day.


How to do it: The iron is an isometric exercise (it is done in a static way). The important thing is to keep the body in the correct position. Follow the example of the photo: the back and legs straight, the lower back should not be hanging or arched.

What you work: If you do it well, you not only work the muscles of the abdomen, but also the back, glutes, legs and arms. You improve your posture and the general condition of your muscles.


How to do it: Adopt the position of the iron with your arms straight. Then lower as much as you can. The important thing is that the back, hips and legs maintain the straight line. Then, slowly return to the starting position.

What you work: Exercise works the pectorals, the muscles of the arms and the abdomen.

Strengthens the hips and glutes

How to do it: Find yourself in four supports. Stretch the left leg and the right arm in a single straight line. Then bend them slowly and touch the left knee with the right elbow. Repeat with the other side.

What you work: This exercise trains the torso and the muscles of the hip well. Strengthens most of the muscles of the back, buttocks and waist.


How to do them: Put your feet shoulder-width apart, leaning on all your feet. Begin to sit slowly on an imaginary chair. At the same time, the knees and feet should be at the same level, and the back should remain straight. To maintain balance, you can raise your arms in front of you. Get up as slow as you can.

What you work: The muscles of the buttocks, the hip and the calves.


How to do it: For this exercise, you should lie on your back, stretch your arms over your head and bend your legs on your knees. Then, with straight arms, slowly raise the torso and touch your feet. Slowly, return to the starting position.

What you work: The muscles of the torso. It also burns fat.

Abdominals + glutes

How to do it: Lean on your hands and feet so that you can feel tension in your back. Lift one leg as high as you can. Then start lifting and lowering your body without taking off the second heel of the floor.

What you work: The muscles of the waist, abdominals and glutes.


How to do it: Lie face down on the floor with your arms folded or under your head. Lift the upper part of your body as much as you can. Hold this position for a second and slowly return to the starting position.