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

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.

We give you 5 simple exercises, and this go along with your diet. You’ll notice major improvement within a month. You won’t lose weight like crazy, but you will sure get closer to the body of your dreams.

  • 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.

  • Pushups

These will push up your body, as they involve every muscle in your body. Set your body in a plank position, and push your body up using your hands. Set your back, butt, and legs in a straight line. Do several repetitions.

  • Squats

These will strengthen your core, stimulate a healthy fat burning process, and build strong quads, calves, and hams.

Set your body in the initial squat position. Stretch your arms forward, and start off. Do it slowly. Make sure your face is faced forward, and your spine straight. Get as lower as you can. Your hips should be in a parallel line to the ground, but don’t force yourself if you’re unable to do this.

  • Bird-dog

Begin in plank position and support the body on the hands and knees. Then, stretch one leg and one arm on the opposite side. The body needs to be straight and balanced. Maintain the position for few seconds and then repeat the same with the other leg and the opposite arm. This exercise will strengthen the spine and abdominal area.

  • Lying hip raises

These will strengthen your hamstrings and glute muscles, thighs, back and abs. lie flat on the ground, bend your knees, and set your feet on the floor. Stretch your arms towards the outside at a 45 degree angle. “Squeeze” your glute muscles, and raise your hips. Do several repetitions.

Try this 4-week exercise plan:

It’s an amazing plan consisted of 2 different 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

Rest for 10 seconds.

2nd Workout

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

Rest for 15 seconds.

Full 4 Week 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

After you complete week two, repeat the workout regimen for week one, and finish with the plan for week 2.

By completing these 5 simple exercises for 4 weeks, you will strengthen your body, enhance your health, and energize your mind.

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