Transform Your Body in Just Four Weeks with these 5 Simple Exercises

As much as eating healthy, nutrition-packed foods are of vital importance when it comes to our overall health and well-being, we cannot ignore the fact that regular exercise does wonders for both our body and our health. And with our busy everyday lives, we, more often than not, tend to skip exercising due to other responsibilities. However, these 5 simple exercises are both time saving and work great for reducing those extra inches around your waist you wanted to get rid of and get healthier and slimmer in no time at all.

1. Plank

The good ol’ plank does wonders for your shoulders and works as a charm for getting you those shredded abs. To do a plank, you need to start in a push-up position on the ground, bend your elbows to 90 degrees, while holding the entire body at a straight line, and hold as long as you can without moving your butt or waist.

2. Squats

Place your feet at the width of your shoulders, roll the shoulders downward and stretch your arms in front of your body. Then, gradually bend your knees while bringing your hips forward, and, with a straight back, go down until your thighs are in a parallel position to the floor. Finally, press your feet to the floor to go back at the first position. Squats are a great exercise for strengthening your core, boosting the fat burning process and building the hams, quads and calves.

3. Bird – Dog

This exercise is great for strengthening the core and the back muscles. Your body should be in a plank position, and hold yourself up with your hands and knees. Then, stretch one arm and the opposite leg at the same time, while keeping your body balanced. Hold for as much as you can, and return to the initial position. Then, change sides.

4. Lying Hip Raises

Lie on your back, bend your knees and keep your feet flat on the floor. Extend the outer side of your sides at a 450 angle, squeeze your glutes and move your hips upward. Then, return to the first position and repeat. These raises will strengthen the abs, back, glutes, hamstrings and thighs.

5. Push-Ups

This classic exercise targets all body muscles and they work great for strengthening the whole body. Position into a plank; place your hands under your shoulders in order to push the whole body up. Your butt, legs and back should be in a straight line. Return to the floor and repeat.

4 Week Exercise Plan

In order for you to get the most out of these 5 exercises, stick to this 4 week exercise plan. It contains two basic workouts.

1st Workout

  1. Plank – 1 minute;
  2. Push-ups – 1 minute;
  3. Squats – 2 minutes;
  4. Bird-dog – 1 minute;
  5. Lying hip raises – 1 minute;
  6. Plank – 1 minute;
  7. Push-ups – 1 minute;
  8. Squats – 2 minutes
  9. § Make a 10-second break.

2nd Workout

  1. Plank – 3 minutes;
  2. Bird-dog – 3 minutes;
  3. Lying hip raises – 3 minutes;
  4. Push-ups – 1 minute
  5. § Rest for 15 seconds.

The program for the entire month is as following:

1st Week

  • 1st Day – 1st Workout
  • 2nd Day – 2nd Workout
  • 3rd Day – 1st Workout
  • 4th Day – 2nd Workout
  • 5th Day – 1st Workout
  • 6th Day – 2nd Workout
  • 7th Day – rest

2nd Week

  • 1st Day – 2nd Workout
  • 2nd Day – 1st Workout
  • 3rd Day – 2nd Workout
  • 4th Day – 1st Workout
  • 5th Day – 2nd Workout
  • 6th Day – 1st Workout
  • 7th Day – rest

After the second week, you should follow the first week plan again, and then finish the entire second week plan. After this month, your health will improve, your body will have a new strength and you will be rocking this new, energized self. Enjoy your workouts!

Sources and References:

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