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

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

When it comes to overall health, regular exercise and a healthy diet are of vital importance. Yet, it has been confirmed that the healthy eating habits lead to a bigger success and a happier life.

However, besides the introduction of healthy and nutrient-rich foods, a workout is also extremely important. The following 5 exercises will help you lose excess weight, reduce the waistline size, and get a healthy and attractive figure in less than a month.

1. Plank

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

Planks are extremely beneficial and they strengthen the shoulders and lead to ripped abs. You should 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.

2. Squats

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

The feet should be shoulder-width apart, roll the shoulders down and back away from shoulders, and stretch the arms in front of the body.

Then, gradually bend the knees, bring the hips forward, and 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.

3. Bird-Dog

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

You should be in a plank position, and prop yourself on the knees and hands. Then, stretch one leg and the opposite arm simultaneously, and keep the body balanced. Hold for a few seconds, return to the initial position, and change sides. This exercise will strengthen the abs and the lower back.

4. Lying Hip Raises

5 Simple Exercises That Will Transform Your Body in Just Four Weeks - Lying Hip Raises

While lying on the floor, bend the knees and keep the feet flat on the floor. Extend the out to your sides at a 45° angle, squeeze the glutes and elevate the hips upward, by tilting the pelvis.

Then, return to the initial position, and repeat the exercise. This will strengthen the abs, back, thighs, glutes, and hamstrings.

5. Push-ups

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

You should be in a plank position, and then place the hands under the shoulders to push the whole body up. The legs, buttock, and back should be in a straight line. Then, return to the floor and repeat. Push-ups target all body muscles, so they 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.

Within this month, you will strengthen the body, enhance your health, and energize the body.

Sources and References:
-Fitness and Power
-Health and Love Page
-Healthy Food House
5 Simple Exercises That Will Transform Your Body in Just Four Weeks 5 Simple Exercises That Will Transform Your Body in Just Four Weeks Reviewed by Κατερίνα Παπακυριακοπούλου on 4:11 PM Rating: 5

6 comments

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  3. Hey guys, Get your ex back fast with the help of a real and genuine spell caster called Dr.Unity.
    I'm so excited my broken Marriage has been restored and my husband is back after a breakup, After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: [email protected] ,
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    ReplyDelete
  4. Hey guys, Get your ex back fast with the help of a real and genuine spell caster called Dr.Unity.
    I'm so excited my broken Marriage has been restored and my husband is back after a breakup, After 2 years of marriage, me and my husband has been into one quarrel or the other until he finally left me and moved to California to be with another woman. i felt my life was over and my kids thought they would never see their father again. i tried to be strong just for the kids but i could not control the pains that torments my heart, my heart was filled with sorrows and pains because i was really in love with my husband. Every day and night i think of him and always wish he would come back to me, I was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help get ex back fast. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a (Love spell) for me. 28 hours later, my husband really called me and told me that he miss me and the kids so much, So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and the kids. Then from that day,our Marriage was now stronger than how it were before,All thanks to Dr Unity. he is so powerful and i decided to share my story on the internet that Dr Unity real and powerful spell caster who i will always pray to live long to help his children in the time of trouble, if you are here and you need your Ex back or your husband moved to another woman, do not cry anymore, contact this powerful spell caster now. Here’s his contact: Email him at: [email protected] ,
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