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

Being healthy and fit doesn’t mean that you have to incur heavy costs for expensive gym memberships, magic supplements, and special equipment.

There are simple body exercises that you can perform at home and get impressive results.

Here, we present you5 exercises that you should do every day and you will start seeing positive improvements in your overall body structure, including the waistline, in less than a month.

Here we go:

1. Plank

The  is one of the most effective yet underrated exercises. plank-exercise

This exercise will help you build a strong core, ripped abs, and strong shoulders. Simply get into push-up position on the floor and then bend your elbows at 90 degrees.

Prop yourself on the elbows, forefeet, and forearms. You should form a straight line from your head to the toe. Stay in this position for as long as you can without moving your butt or waist.

2. Push-ups

Push-ups are effective in firming the body as they utilise literary every major body muscle.


In a plank position, place your hands directly under your shoulders and then push your entire body up. Maintain a straight line with your legs, butt, and back. Then, lower your body in the same way and repeat.

3. Squats

Squats are effective in building the quads, calves, and hams, as well as strengthening the whole core and promoting effective fat burning.


For the standard squat, keep your feet shoulder-width apart and then stretch your hands before you.  Sit back and down, making sure your head is facing forward. Your back should not curve. Keep going down until your thighs are parallel to the floor. Press back up through your heels.

4. Bird-dog

Be in a plank position and then support yourself on your hands and knees. Simultaneously stretch your one leg and the opposite arm, making sure they remain perfectly straight.bird-dog-exercise

Hold for a while before lowering them down. Repeat with other limbs. This exercise enhances core strength in both lower back and abs.

5. Lying hip raises

This is the ideal exercise for building powerful hamstrings and glutes while strengthening your thighs, back, and abs.


Lie on your back and bend your knees, with feet flat on the ground. Stretch your arms out to your sides at 45 degrees.  Squeeze your glutes and then lift your hips as high as possible toward the ceiling. Make sure you tilt your pelvis. Slowly lower yourself down and repeat.

The four-week plan

This program encompasses 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-minute  Plank;
  • 3-minute  Bird-dog;
  • 3-minute  Lying hip raises;
  • 1-minute  Push-ups;

Take a 15-second rest between exercises.

This is done 6 times a week, followed by one-day rest:


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

After completing week 2, switch back to week 1.

If you diligently follow this program, you will achieve amazing results. You will be healthier and stronger. You should pair the exercises with healthy meals and lots of water.

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