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5 Simple Exercises That Will Transform Your Body in Just 4 Weeks

While many people choose to go down the road of gym membership, special equipment and supplements, there are also those who like to keep it simple – eat less, but healthy and perform body-weight exercises at the comfort of their home.

By doing these 5 exercises daily, you’ll start seeing improvements in your waistline size and overall body composition in less than a month! And while you won’t get the body of your dreams in such a short period, we guarantee you that you’ll feel like you’re one huge step closer to that goal.

1. Plank

Planks are a perfect exercise for the abdominal muscles because they engage every major core muscle group, including the transverse abdominal, the rectos abdominal, the external oblique muscle, and the gluts.

It’s essentially a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Just get into push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt.

2. Push-ups

The push-up is the ultimate body-weight exercise that utilizes literally every major muscle in your body. It helps to develop strength and endurance, build upper body muscle, strengthen the joints and even help coordinate work between the muscles of the mid-section and the lower body muscles.

Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a straight line with the legs, back and butt. Lower your body down on the same way and repeat. Whether you are beginner or a pro, check our 10 level push-up guide for the best push-up based exercises.

3. Squats

They’re sometimes referred to as the queen of all exercises, and with good reason. Squats are a full-body fitness staple that work the hips, glutes, quads, and hamstrings, and cunningly strengthens the core. It works 75% of your muscles in a single movement and it should be one of the mainstays in any leg workout.

For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, keeping your head facing forward. Make sure that your back doesn’t round. Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your heels.

4. Bird-dog

Starting from a plank position, support yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.

Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.

Image result for bird-dog

5. Lying hip raises

The lying hip raise is the perfect body-weight exercise for building powerful gluts and hamstrings while also strengthening your abs, back and thighs. It will make your hips shapely and reaching for the sky!

Lie on your back with bent knees and flat feet, extending your arms out to your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.

The 4-week plan

This program consists of two separate basic workouts:

Workout #1

1 minute Plank;
1 minute Push-ups;
2 minutes Squats;
1 minute Bird-dog;
1 minute Lying hip raises;
1 minute Plank;
1 minute Push-ups;
2 minutes Squats;
Rest for 10 seconds between exercises.

Workout #2

3 minutes Plank;
3 minutes Bird-dog;
3 minutes Lying hip raises;
1 minute Push-ups;
Rest for 15 seconds between exercises.

The workouts are performed 6 times per week, followed by one rest day:


Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest


Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest


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