5 Simple Exercises That Will Transform Your Body In Just 4 Weeks

A healthy lifestyle is becoming more and more popular lately. People have started acknowledging that what they eat matters to their health and wellbeing, as well as their physical appearance.

Many decide to go for the expensive gym memberships, “miraculous” supplements, and fancy equipment. But others decide to go for the easy way – regular exercise and healthy diet. Who’s doing better? Take a guess.

Healthy eating and physical activity make you happy, and there’s nothing better than healthy habits.

The following are 5 really easy exercises that will perfectly fit with your improved food regimen. You’ll notice a major improvement within the first four weeks. You may not lose that many pounds at once, but you’ll have a nice foundation to achieve the body you desire.

1. Lying Hip Raises

weight loss workout plan

The lying hip raises will make your hamstrings, back, abs, thighs and gluteal muscles stronger. Take a lying position, bend your knees with your feet on the ground. Spread your arms on the sides at an angle of 45 degrees. Tighten your gluteal muscles and lift your hips. Repeat this several times.

2. Plank

weight loss workout plan

The plank workout is one of the best and most effective, yet most underrated exercise ever. This is a static exercise which will give you those ripped abs, and hard shoulders. Position yourself on the ground like when you do your pushups. Then arch your elbows at 90 degrees.

Position your body in a straight line, and bolster it with your elbows, forefeet, and lower arms. Remain in this position for as long as you can. It’s also crucial to remember, while in this position, you shouldn’t move your butt and/or waist no matter what.

3. Bird Dog

weight loss workout plan

Again, plank-position your body, while maintaining it with your hands and knees. Spread one arm and one leg (left arm – right leg, and vice versa). Make sure that your body is well in balance and straight. Remain in this position for several seconds. This workout will make your abs and lower back stronger.

4. Squats

weight loss workout plan

The squats will build your core up, they will trigger fat burning in a healthier way, and you’ll have strong quadriceps, formed calves and hams.

Take a squat position, spread your arms in front of you and begin. Do this at a slow pace. Your face should be looking forward, and make sure that your spine is linear. Go low as you possibly can.

Make sure that your hips are aligned with the ground, but if you’re experiencing discomfort doing this, don’t pressure yourself.

5. Push ups

weight loss workout plan

The pushups will elevate your body, given that they include each of the muscles in your body. Take a plank position, and lift your body up with your hands. Make sure that your legs, butt, and back are straight. Repeat this several times.

Now that you’re interested, consider following this 4 Week workout plan which is consisted of 2 different basic workouts.

First 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
Make 10-second breaks in between.

Second Workout

Plank – 3 minutes;
Bird-dog – 3 minutes;
Lying hip raises – 3 minutes;
Push-ups – 1 minute
Make 15-second breaks in between.

First 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
Second 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
Once week 2 is finished, start all over again.

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