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

Regular exercise and healthy diets are crucial for maintaining your health.

Even though eating healthy and nutrient-rich foods is a must, and leads to a happier life, workout mustn’t be left out.

Here are five simple exercises that will help you lose excess weight, reduce the waistline size, and give you that toned body you’ve always wanted:

  • Plank

This extremely beneficial exercise will strengthen the shoulders and your abs. Start in a push-up position on the ground, bend the elbows to 90 degrees, while forming a straight line of the entire body, and hold as much as possible without moving the butt or waist.


  • Squats

Place your feet shoulder-width apart, roll the shoulders down and back away from shoulders, and stretch the arms in front of the body. Start gradually bending the knees and bringing the hips forward, and then lower yourself to bring the thighs in a parallel position to the floor, with a straight back. Press the feet into the floor to return to the initial position. Squats strengthen your core, boost the fat burning process, and build the hams, quads, and calves.

  • Bird-Dog

Position yourself like doing a plank, but this time prop yourself on the knees and hands. Then, stretch one leg and the opposite arm simultaneously, and keep the body balanced. Stay like that for a few seconds, return to the initial position, and change sides. This will strengthen the abs and the lower back.

  • Lying Hip Raises

Lie on your back, bend the knees and keep the feet flat on the floor. Then, extend the out to your sides at a 45° angle, squeeze the glutes and lift your hips up by tilting the pelvis. Return to initial position and repeat few times. This exercise will strengthen the abs, back, thighs, glutes, and hamstrings.

  • Push-ups

Position yourself as for planking, and then place the hands under the shoulders to push the whole body up. Your legs, buttock, and back should be in a straight line. Return to the floor and repeat. This will strengthen the entire body.

The 4-Week Exercise Plan

This plan contains 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 a 10-second break.

2nd Workout

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

Rest for 15 seconds.

This is the program for the entire month:

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 once more follow the plan of the first week, and then finish with the plan for the second week.

The results will be visible within a month! You will notice that your body is strengthened, your health improved and your energy level higher.

Source: www.healthyfoodhouse.com

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