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

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


These days, it seems like everyone is raving about their health and fitness. And while many people opt for pricey gym memberships, specialized equipment, and magic supplements, there are also those who prefer to keep things straightforward by eating healthily but less frequently and working out with their body weight at home. And whose outcomes are better?

You guessed right. Generally speaking, the people who achieve sustainable progress and lead happier lives are the ones who remember that the focus of their goals is on themselves and are able to integrate healthier habits into their current lifestyle without heavily depending on external tools and trends.

The best answers to the biggest problems are frequently right in front of our noses, which is why in this article we'd like to encourage you to stop worrying about whether you should start performing this or that miraculous exercise or try the newest superfood with sensational fat loss properties. You'll start noticing changes in your waistline size and overall body composition in less than a month if you perform these five exercises every day! It goes without saying that you won't achieve your ideal body in such a short time (especially if you have a lot of extra weight), but we promise that you'll feel like you've made great progress toward this previously insurmountable goal.

Here we go:

#1. Plank

The plank is one of the greatest and most underrated exercises ever.

It’s practically 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 bodyweight exercise that utilizes literally every major muscle in your body, thereby helping you firm your whole body.

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.

 

#3. Squats

Squats will help you build your quads, hams and calves, while also strengthening your whole core and enhancing greater overall fat burning.

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

From a plank position, prop 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.

 

#5. Lying hip raises

The lying hip raise is the perfect bodyweight exercise for building powerful glutes and hamstrings while also strengthening your abs, back and thighs.

Lie on your back on the floor with bent knees and flat feet. Extend 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 four-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.

This is performed 6 times per week, followed by one rest day :

WEEK 1

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

 

WEEK 2

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

Switch back to week 1 after you complete week 2.

If you perform this program, you’ll be very surprised with the results. Your body will be stronger and tighter, you’ll feel better and your health will improve significantly (of course, as long as you pair the workouts with healthy meals and plenty of water). So why not give it a try and see for yourself!

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