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

5 Simple Exercises That Will Transform Your Body in Just Four Weeks
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How frequently do you exercise? A healthy diet won’t let the trick alone, and you must be more active.
Bring in healthy changes to your everyday routine, and you will quickly feel and look better.
We give you five incredible exercises, so you better insert them to your exercises routine. You will look so much better within just a month.

1. Plank

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

Planks are the best exercise when it comes to shaping your abs. Do the usual pushup, but keep your body in a straight line, and hold up your body weight on your toes and elbows. Stay in this position as long as you can.

2. Squats

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

Keep your feet and shoulder-width apart. Pull out your arms forward. Bend your knees, and get your hips forward. Lower your body, and bring your thighs in a parallel line with the floor.
All the time keep your back straight.
Push your feet into the floor, and bring your back in the first position. This exercise is great for your core and supports an efficient fat-burning process. Do these to build up strong quads, and calves.

3. Bird-dog

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

Do the plank, and carry the weight on your hands and knees. Expand your right arm and left leg, and balance your body. Stay in this position for 5-10 seconds, and then bring your body in the first position and switch sides. Bird-dog will strengthen your core and lower back.

4. Lying hip raises

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

Get down on the floor, lie and bend your knees. Keep your feet flat on the ground. Expand your arms, squeeze your glutes, and lift up your hips.
Bring your body in the first position, and do several more repetitions. This move will assist you to strengthen your abs, thighs, back, glutes, and hamstrings.

5. Push-up

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

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

Do the plank, and hold up your weight on your feet and hands. Keep your body straight. Pushups target every single muscle in your body.
The 4-week exercise plan
Your workout plan consists of two basic workouts:
Workout 1
• 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 – 10 sec.
Workout 2
• Plank – 3 minutes;
• Bird-dog – 3 minutes;
• Lying hip raises – 3 minutes;
• Push-ups – 1 minute
Rest – 15 sec.
This is your monthly program:
Week 1
• Monday – Workout 1
• Tuesday – Workout 2
• Wednesday – Workout 1
• Thursday – Workout 2
• Friday – Workout 1
• Saturday – Workout 2
• Sunday – rest
Week 2
• Monday – Workout 2
• Tuesday – Workout 1
• Wednesday– Workout 2
• Thursday – Workout 1
• Friday – Workout 2
• Saturday – Workout 1
• Sunday – rest
This schedule will help you tone your body, and bring your health to best possible level. You will take pleasure in the energy rush.

Sources and References:
www.fitnessandpower.com
www.healthandlovepage.com
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