5 Simple Exercises That Will Transform Your Body in Just Four Weeks

Category: Health 8,357 1

Everyone talks about health and fitness nowadays. And while many people around us are members of expensive gyms and take ?magical supplements?, there are also those who just have a healthy diet and perform bodyweight exercises at home. Who do you think will get better results?

You guessed it. In most cases, the people who are able to introduce healthier habits into their lifestyle without relying too much on popular trends, are those who will certainly achieve better progress.

That?s why we would like to remind that the best solutions to most problems are usually in front of our noses. All you need to do is just return to the basics. There is no miraculous exercise or superfood with powerful fat loss properties that can replace the simple exercises presented below. If you do these 5 exercises every day for a month, you will notice significant improvements in your waistline. It?s clear that you will not achieve a peak physical condition in such a short period, but there is no doubt that you will make a huge step closer to something that looked like an impossible task not long ago.

Here we go:

  1. Plank

The plank is probably the most underrated exercises ever.

It?s a one-move static exercise that will strengthen your core, abs, and shoulders. All you to do is to get into push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms, and forefeet, creating a straight line from head to feet. You should stay in this position for as long as you can without moving your waist or butt.

  1. Push-ups

The push-up?is an exercise that targets almost every major muscle, thus helps strengthen and tone your whole body.

Get into a plank position, place your hands under the shoulders and push your whole body up, keeping a straight line with the legs, back, and butt. Lower your body down in the same way and repeat the exercise as many times as you can.

  1. Squats

Squats?will not only help build calves, hamstrings, and quadriceps, but they will also strengthen your core and boost your?fat-burning potential.

In order to do a 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, keeping your head facing forward. Make sure that your back doesn?t round. Keep lowering yourself until your thighs are parallel to the floor. Press back up through your heels.

  1. Bird-dog

This fantastic exercise will help strengthen the core strength.

From a plank position, prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, keeping both perfectly straight. Stay in this position for a moment, then lower them down and repeat the exercise with the other leg and arm.

  1. Lying?hip raises

This exercise will not only help build your glutes and hamstrings but will?strengthen your abs, back, and thighs.

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. Then, squeeze your glutes and raise your hips toward the ceiling, making sure to tilt your pelvis. Raise them up as high as possible, squeezing your glutes. After that, slowly lower yourself down and repeat the exercise.

The four-week workout routine:

This program consists of two 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

It is recommended to rest for 10 seconds between exercises.

Workout ? 2

  • 3 minutes? Plank;
  • 3 minutes? Bird-dog
  • 3 minutes? Lying hip raises
  • 1 minute?Push-ups

It is recommended to rest for 15 seconds between exercises.

This is performed 6 times per week, followed by one rest day:

  • First Week

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

  • Second Week

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

  • Third Week (follow the workout plan from the first week)
  • Fourth Week (follow the workout plan from the second week)


Following this program along with eating healthy meals and drinking plenty of water will strengthen your body and significantly improve your health.

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