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

Want to lose weight, to tone your body? Try to abstain from unhealthy snacks, but you don’t find the time for some fitness exercises? Do not have to! We do not need hours every day for workouts, just a few minutes for short exercises. With this light exercise we will burn the fat from our belly and hips.

Everybody seems to worrying about health and fitness these days. And while many people choose to go down the road of expensive gym memberships, special equipment and magic supplements, there are also those who like to keep it simple – eat less but healthy and perform bodyweight exercises at their home. And who gets better results?

If you do these five exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month! It’s obvious that you won’t get the body of your dreams in such a short period (especially if you have a lot of excess weight), but we guarantee you that you’ll feel like you’re one huge step closer to this once unattainable goal.

Front Plank

Start with your hands and knees. Contract the muscles of your abs and back and drop down to the forearms. Make sure that your legs are extended behind, thus ensuring that you rest on your feet balls. The hips should be up, the back straight and the neck should be relaxed. Hold on for 3 seconds before returning to the initial position.

Push-Up

Start in plank position with hands wider than shoulder-width, and feet hip-width. Keeping core tight, lower chest toward the ground, then push through palms to return to plank. Inhale as you lower, exhale as you push.

SQUAT

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

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.

Single Leg Hip Lifts

Lay on your back with your knees bent as if you were about to do sit ups and your arms on the sides of your body. Lift your hips in the air and lift one leg in the air. Hold this for 3 seconds and bring your hips back down.

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 lifts;
  • 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 lifts;
  • 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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