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

Many people are members in expensive gyms and also take “magical supplements”. There are also people that just have healthy diet and do body weight exercises at home. Now, who will get better results?

In most cases, people who are able to have healthier habits in their lifestyle without relying much on popular trends, are surely those who will achieve better progress.

The best solutions to most of problems are just in front of our noses and all that is needed to do is just return to basics. No miraculous exercise or superfood for powerful fat loss can replace the simple exercises presented in text below. Do these 5 exercises every day for a month, and you will notice significant improvement in waist. No doubt that it will be huge step closer to something that was impossible task not long ago.

Here we go:

  1. Plank

Probably the most underrated exercises ever and it’s a one-move static exercise. It will strengthen core, abs and shoulders. Just get into push-up position on the floor, bend elbows of 90 degrees and prop yourself on elbows, forearms and forefeet, and carefully creating straight line head to feet. Stay in this position as long as you can, without moving waist or butt.plank1111

  1. Push-ups

The push-up as exercise targets almost every major muscle, thus strengthens and tones whole body.

Get into plank position and place your hands under shoulders. Push whole body up keeping straight line with legs, back and with butt. Then lower body down in same way and repeat this exercise as many as you can.pushups2222

  1. Squats

Squats will help build calves, hamstrings and quadriceps, and they will also strengthen core and boost  fat-burning potential.

Your feet should be shoulder-width separated or slightly wider. Extend hands out in front of you. Then sit back and down and keep head facing forward. Just need to make sure that back doesn’t round. Lower yourself until thighs are parallel with the floor. Then press back up through heels.squats333

  1. Bird-dogbirddog4444

Exercise will help strengthen core strength. Plank position- from this position prop yourself on knees and hands, then simultaneously stretch one leg  with opposite arm, make sure that you keep them both perfectly straight. Stay in position a moment, then, lower arm and leg down and repeat exercise with the other leg and arm.

  1. Lying hip raises

This exercise will help build glutes and hamstrings and will strengthen your abs, back and thighs.

Lie on back on  floor with bent knees and flat feet. Extend your arms out on  sides at  45-degree angle. Now, squeeze glutes and raise hips toward to ceiling, make sure to tilt pelvis. Now raise them up as high as possible, by squeezing glutes. After that, slowly lower your body down and repeat this exercise.lyinghipraises555

The four-week workout:

This program consists of 2 basic workouts:

Workout – 1

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

Recommended rest of 10 seconds between exercises.

Workout – 2

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

Recommended rest 15 seconds between exercises.

Do this 6 times per week, followed by one rest day:

  • First Week

Day 1: Workout – one
Day 2: Workout – two
Day 3: Workout – one
Day 4: Workout – two
Day 5: Workout – one
Day 6: Workout – two
Day 7: Rest

  • Second Week

Day 1: Workout – two
Day 2: Workout – one
Day 3: Workout – two
Day 4: Workout – one
Day 5: Workout – two
Day 6: Workout – one
Day 7: Rest

  • Third Week (follow workout plan from the first week)
  • Fourth Week (follow workout plan from second week)


Following this program with having healthy meals and drinking plenty of water strengthens body and significantly improves your health.





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