Transform Your Body in Just 4 Weeks With These Five Simple Exercises


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Lately, it seems that people are starting to be more aware about their own health. They have also started to watch out and care about their own bodies and the way they look. People turn to different alternatives. Some decide to join a gym. Others turn to supplements. There are some who eat healthy and do exercises. Who do you think is doing better?

If you are eating healthy and you are being physically active, there is nothing better for you.

Therefore, we are here to present you with 5 simple exercises that will be perfect to go along with your diet. The best thing about this is that you will notice some great improvements fast. You will not lose weight like crazy, but instead you will achieve your perfect weight.

The Exercises to Transform Your Body

1. Lying Hip Raises

These exercises will help you strengthen the hamstrings and glute muscles, also the thighs, back and abs. Just start by lying flat on the ground and bend the knees. Make sure you set the feet on the floor and stretch the arms towards the outside at a 45 degree angle. Then, squeeze the glute muscles and raise the hips. Do this a couple of times.

2. Bird-Dog

Start with your body in a plank position and support your body on the hands and knees. Just stretch one leg and one arm on the opposite side. The body needs to be balanced and straight. Hold the position for a couple of seconds and then switch the arm and the leg. This exercise is perfect for strengthening the back and abs.

3. Squats

The squats are meant for strengthening your core and stimulating the fat-burning process in order to build strong quads, calves and hams. Start in the initial squat position and then stretch the arms forwards and start slowly. Your face needs to be forward and the spine straight. Do it as lower as possible. The hips need to be parallel to the ground. Make sure you do not force yourself if you are not able to do this.

4. Push Ups

If you do these, they will push up the body and involve every muscle in it. Start in a plank position and push the body only with your hands. Set the back, butt and legs in a straight line and do this a couple of times.

5. Plank

This one is the most effective exercise ever. It will help you develop great abs and tough shoulders. Start in a push-up position on the ground and bend the elbows at 90 degrees. Make sure your body is in a straight line and support it with the elbows, forefeet and forearms. Hold the position as much as possible and do not move your butt and waist. That is it!

4- Week Exercise Plan

This plan has two basic workouts:

1st Workout

  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes;
  • Bird-dog – 1 minute;
  • Lying hip raises – 1 minute;
  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes

Make 10-second breaks in between.

2nd Workout

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

Make 15-second breaks in between.

After the 6th day, you can have a rest.

1st Week

  • 1stDay – 1stWorkout
  • 2ndDay – 2ndWorkout
  • 3rdDay – 1stWorkout
  • 4thDay – 2ndWorkout
  • 5thDay – 1stWorkout
  • 6thDay – 2ndWorkout
  • 7thDay – rest

2nd Week

  • 1stDay – 2ndWorkout
  • 2ndDay – 1stWorkout
  • 3rdDay – 2ndWorkout
  • 4thDay – 1stWorkout
  • 5thDay – 2ndWorkout
  • 6thDay – 1stWorkout
  • 7thDay – rest

When you are done with the second week, you can start again. If you follow it correctly, the plan will give you the strongest and tightest body ever. Also, you will be much healthier and feel more energy. You have nothing to lose, thus, you should start it even today!