Transform Your Body In 4 Weeks With These 5 Exercises

There’s no way around it, regular exercise and a clean diet are of utmost importance to living a healthy life. The following 5 exercises will help you shed excess weight, trim your waistline, and transform your body in just 4 weeks!

1. Plank

Planks are extremely beneficial in strengthening your core (front and back), shoulders, and abs.

  • Start in a push-up position on the ground.
  • Bend the elbows to 90 degrees
  • Form a straight line of the entire body, and hold as much as possible without moving the butt or waist.

2. Squats

  • Start with the feet shoulder-width apart
  • Roll the shoulders down and back away from shoulders
  • Stretch the arms in front of the body
  • Gradually bend the knees, bring the hips forward, and lower yourself to bring the thighs in a parallel position to the floor, with a straight back.
  • Press the feet into the floor to return to the initial position.

Squats strengthen your core, boost the fat burning process, and build the hams, quads, and calves.

3. Bird-Dog

  • Start in a plank position, and prop yourself on the knees and hands
  • Stretch one leg and the opposite arm simultaneously, keeping the body balanced
  • Hold for a few seconds, return to the initial position, and change sides.

This exercise will strengthen the abs and the lower back.

4. Lying Hip Raises

  • Lay flat, bend the knees, and keep the feet flat on the floor
  • Extend the out to your sides at a 45° angle, squeeze the glutes and elevate the hips upward, by tilting the pelvis
  • Return to the initial position, and repeat the exercise.

This will strengthen the abs, back, thighs, glutes, and hamstrings.

5. Push-ups

  • Start in a plank position
  • Place the hands under the shoulders to push the whole body up. The legs, buttock, and back should be in a straight line.
  • Return to the floor and repeat.

Push-ups target all body muscles, so they will strengthen the entire body.

The 4-Week Exercise Plan

This plan contains two 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.

5 exercises, 4 weeks — you can do it! Tag your friends to begin the quest to transform your bodies together in just 28 days.


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