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

Most of us often forget that regular exercising helps us to stay both fit and healthy. Physical activity combined with proper diet is the best way that can help to boost your overall health.

Today we have amazing exercises which will transform your body in 4 weeks. Just perform them regularly and you will be amazed by the results. Your body will thank you!



Planks will strengthen your ribs, “carve”, and shoulders. You should set your body in a position for push-ups, and bend your elbows to 90 degrees, but make sure to keep your body aligned. Don’t move your waist or butt.



Start in a standing position with your feet shoulder-width apart, and stretch your arms forward. Bend your knees and bring your hips forward. You should lower your body in order to bring your thighs in a parallel line to the ground. Make sure your back is straight. Press your feet against the ground then return back to the beginning position. Squats are very effective for your calves, quads, hams, and core.




You should set your body in the position of plank and raise your body on your hands and knees. Stretch your right arm and left leg but make sure to keep your body balanced. Hold in this position for a few seconds then return back to the beginning position. Switch sides. This exercise targets your lower back and abs.

Lying hip raises


You should lie on the floor and bend your knees. Keep your feet on the ground. Raise your hips upwards while at the same time tilting the pelvis and squeezing the glutes. Return back to the beginning position and repeat all over again. This exercise is excellent for your glutes, hamstrings, back, abs, and thighs.



You should set your body in the position of plank, and make sure to place your hands under the shoulders. Push up your body and keep your legs, back, and buttock aligned. Return back to the beginning plank position. Push-ups are very effective for every muscle group in your body.

The 4-week exercise workout plan

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

Make a 10-second break.

2nd Workout

  • Plank – 3 minutes;
  • Bird-dog – 3 minutes;
  • Lying hip raises – 3 minutes;
  • Push-ups – 1 minute

Rest – 15 seconds.

This is the program for your monthly workout:

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 finishing the second week, you should follow the plan of the first week, and continue with week 2.

Within a month, you will notice significant improvements. You will notice energy boost and your health will be at optimal level.

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