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


There is no way to maintain almost perfect health without a healthy diet and regular exercise. Besides improving your health these healthy habits also help you become more successful and happier.

As we already mentioned, following a diet plan full of healthy and nutritious foods is extremely important as well as exercising. We have prepared 5 exercises that will help you lose weight, reduce the waistline size an become healthier and more attractive in less than a month.

  1. Plank

Planks are an excellent exercise for strengthening the shoulders and the abdominal muscles. Start in a push-up position on the ground then bend your elbows to 90 degrees. Make sure your entire body is forming a straight line. Stay in this position as much as you can without moving the waist or butt.

  1. Squats

Stand with your feet slightly wider than the hips. Look straight ahead and stretch your arms in front of your body, parallel to the ground. Start by moving your hips backwards and begin bending your knees. Your bodyweight should be on the heels the entire time, and your back should be straight. Keep bending your knees until your thighs reach a parallel position with the floor. To return to the initial position push up with your heels.

Squats strengthen your core, build the hams, quads and calves and also boost the fat burning process.

  1. Bird-Dog

Come to a hands and knees position and make sure that your knees are just below your hips and your wrists below your shoulders. Simultaneously stretch one arm and the opposite leg while keeping the body balanced. Stay like that for a few seconds, return to the initial position and then change sides. This exercise strengthens the lower back and abdominal muscles.

  1. Lying Hip Raises

Lie on your back, bend your knees and keep your feet flat on the floor. Place your arms out to your sides at a 45 degree angle. Squeeze your glutes tightly and raise your hips by tilting the pelvis. Return to initial position and repeat. This exercise targets the abdominal, back and thigh muscles, glutes and hamstrings.

  1. Push-ups

Start in a plank position, and then place your hands under your shoulders. Your buttocks, legs and back should be in a straight line. Push your body up with your hands, return to the floor and repeat. This exercise strengthens the entire body because it targets all body muscles.

The 4-week exercise plan

This plan is made from 2 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

Make a 15-second break.


The entire month program

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

Once you complete second week repeat the first week plan again and then finish with the second week plan.

After this exercise plan your entire body will become stronger and more energized and your health will be improved.


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