If you want a perfectly toned body then you have to work out and follow a strict diet in tandem with it. In this article, I have listed down the exercises along with a strict diet plan that will help you get back in shape in less than 2 months.
Basic Workout: Plank
Starting at the top of a pushup position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms. Your body should form a straight line. Brace your abs (imagine someone is about to punch you in the gut) and hold for 60 seconds. If you can’t make it to 60 seconds, hold for 5 to 10 seconds and rest for 5 seconds, continuing for 1 minute. Focus on form: Don’t drop your hips or raise your butt.
Basic Workout: Side Plank
Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 60 seconds. If you can’t make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute. Be sure your hips and knees stay off the floor.
Basic Workout: Glute Bridge March
Lie on your back with your knees bent and your feet flat on the floor. Rest your arms on the floor, palms up, at shoulder level. Raise your hips so your body forms a straight line from your shoulders to your knees (A). Brace your abs and lift your right knee toward your chest (B). Hold for 2 counts, then lower your right foot. Repeat with the other leg. That’s 1 rep. Do 2 or 3 sets of 5 to 10 reps.
Basic Workout: Lunge with Rotation
Grab a 5- to 15-pound dumbbell with both hands. Stand with your feet hip-width apart and your arms straight out (A). Take a big step forward with your left foot and, bracing your abs, twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles (B). Twist back to center, push off your left foot, and stand back up. Repeat on the other leg. That’s 1 rep. Do 2 or 3 sets of 10 to 15 reps. Keep your elbows straight but not locked.
Advanced Workout: Plank with Arm Lift
Get into the plank position (toes and forearms on the floor, body lifted). Your body should form a straight line (A). Brace your abs and carefully shift your weight to your right forearm. Extend your left arm in front of you (B) and hold for 3 to 10 seconds. Slowly bring your arm back in. Repeat with the right arm. That’s 1 rep. Do 2 or 3 sets of 5 to 10 reps, resting for 1 minute between sets.
Advanced Workout: Side Plank with Rotation
In a right-side plank position (A), brace your abs and reach your left hand toward the ceiling (B). Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor (C). Return to the side plank. That’s 1 rep. Do 2 or 3 sets of 5 to 10 reps on each side, resting for 1 minute between sets.
Advanced Workout: Hip-Thigh Raise
Lie on your back with your right knee bent and your left leg extended. Rest your arms on the floor, palms up, at shoulder level with your hips about 2 inches off the floor (A). Raise your hips to form a straight line from your shoulders to your left foot (B). Hold for 2 counts, then return to start. That’s 1 rep. Do 10 to 15 reps on each side. To make it harder, cross your arms over your chest.
Advanced Workout: Reverse Lunge with Single-Arm Press
Grab a 5- to 15-pound dumbbell in your left hand and hold it up next to your left shoulder, palm facing in (A). Step backward with your left foot and lower your body until your knees are bent 90 degrees (your left knee should nearly touch the floor) while pressing the dumbbell directly over your shoulder without bending or leaning at the waist (B). Lower the weight back to the starting position as you push quickly back to standing. That’s 1 rep. Do 10 to 15, then switch sides.
|Max Effort||Easy Pace||Reps|
|Week 1||1 minute||2 minutes||5|
|Week 2||1 minute||90 seconds||6|
|Week 3||1 minute||1 minute||8|
|Week 4||1 minute||1 minute||10|
|Week 5||75 seconds||1 minute||10|
|Week 6||90 seconds||1 minute||10|
Follow this strict diet plan to get back in shape in just six weeks:
|DAYS||Breakfast||Morning snack||Lunch||Afternoon snack||Dinner|
|DAY 1||Make yourself a green smoothie with ½ banana, 1 cup kale, ½ cup frozen mango, ½ cup plain, low-fat greek yogurt, ½ cup nonfat milk and ½ small avocado.||Have an apple with 1 oz nuts.||2 cups of vegetable soup.||You can consume 2 tablespoons of hummus with a cup of sugar snap peas and a cup of baby carrots.||For dinner gorge on a cup of steamed brocolli along with 4 oz salmon, 1 cup of steamed carrots, 1 teaspoon of sesame seeds and 2 tablespoons of teriyaki sauce.|
|DAY 2||Start your day with a nourishing berry smoothie made with 1 cup of frozen strawberries, ½ a banana, ½ cup of nonfat milk and ½ a cup of plain, low-fat greek yogurt.||Snack on a banana and 1 oz nuts.||2 cups of vegetable soup.||Have a light meal made with 2 tablespoons tzatziki and 1 cup of broccoli and cauliflower to get along with it.||Keep your dinner light, have 1 cup of roasted brussels sprouts, 4 oz of grilled chicken, ½ a cup of roasted sweet potatoes along with a tablespoon of olive oil.|
|DAY 3||To start yourday you can have a green smmothie made with ½ a cup of frozen mango, ½ a banana, 1 cup of kale, ½ small avocado, and ½ a cup of nonfat milk.||Have 1 oz nutsalong with a cup of blueberries.||½ a cup of cooked quinoa, 3 oz of grilled chicken, with a cup of cherry tomatoes, chopped cucumber, 1 tablespoon vinaigrette and 2 tablespoons of feta cheese .||You can have a cup of sugar snap peas, baby carrots and 2 tablespoons of hummus.||To end your day, have a meal of 1 cup steamed carrots, 4 oz mahi-mahi, 1 cup steamed broccoli, 1 teaspoon sesame seeds and 2 tablespoons of teriyaki sauce.|
|DAY 4||Gorge on a bowl of blueberry oats in the morning made with ½ cup oats, ½ a cup of plain, low-fat greek yogurt, ½ cup blueberries, and 1 tablespoon of chia seeds.||Have a banana and 1 oz of nuts.||Consume a cup of cherry tomatoes along with chopped cucumber, 2 cups of mixed greens, 3 oz of tuna and 1 tablespoon vinaigrette.||Have a cup of broccoli and cauliflower along with 2 tablespoons of tzatziki.||½ a cup of roasted sweet potatoes, 1 cup roasted brussels sprouts to get along with 4 oz grilled chicken tossed with 1 tablespoon olive oil.|
|DAY 5||Have a bowl of blueberry oats in the morning made with ½ cup oats, ½ a cup of plain, low-fat greek yogurt, ½ cup blueberries, and 1 tablespoon of chia seeds.||Snack a light food item like an apple and 1 oz of nuts.||A cup of mixed greens, 3 oz of lean deli turkey, 1 whole-wheat tortilla and ¼th of an avocado.||You can have a cup of sugar snap peas, baby carrots and 2 tablespoons of hummus.||You can finish your day with 4 oz of shrimp, a cup of steamed broccoli, 1 cup of steamed carrots with 2 tablespoons of teriyaki sauce and 1 teaspoon of sesame seeds.|
|DAY 6||Have hard-boiled eggs with hot sauce along with 2 slices whole-wheat toast||Snack on a light food item like a cup of blueberries and 1 oz of nuts.||Consume a cup of healthy green vegetables and 3 oz of smoked salmon.||Gorge on a healthy combination of a cup of broccoli, cauliflower, and 2 tablespoons of tzatziki.||To finish the day, have a cup of roasted sweet potatoes, 4 oz of lean steak, a cup of roasted brussels sprouts tossed in a teaspoon off olive oil.|
|DAY 7||Have a whole-wheat tortilla, a scrambled egg, ½ a cup of black beans.||Have an apple alongside 1 oz of nuts||Have 2 slices whole-wheat bread with a cup of mixed greens and 3 oz lean deli turkey along with 1/4th of an avocado.||You can have a cup of sugar snap peas, baby carrots and 2 tablespoons of hummus.||It can be your cheat meal.|
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