5 Simple Exercises That Will Transform Your Body in just 4 Weeks

Unlike in the past, today, more and more people are becoming aware of the importance of regular exercising. Therefore, we pay for different kinds of gym memberships, buy special equipment and supplements, etc. However, there are some people who want to keep things simple and exercise at the comfort of their own homes. So, the question is what option is better? Exercising at the gym or at home?

Since we’re all different, we cannot say that one way is better than the other, but, we can offer you a set of beneficial exercises that are great for reduction of waist circumference in less than 30 days. In a short amount of time, you will have the body you’ve always dreamed off and you will shed all surplus fat.

The Exercises


Planks are one of the most underrated exercises. Nevertheless, this one-move static exercise is great for building a core of steel, ripped abdominal muscles, and strong shoulders. Get into push-up position on the floor and bend the elbows 90 degrees. Prop yourself on the elbows, forearms, and forefeet and for, a straight line from the head to the feet. Hold it as long as you can without moving the waist or buttocks.


This exercise utilizes every major muscle in the body and thus, it encourages the strengthening of the whole body. Get into plank position and put the hands under your shoulders and push the body up. Maintain a straight line with the legs, back, and buttocks. Lower the body down on the same way and repeat.


This exercise is great for building the quads, hams, and calves and it will also make the core stronger and encourage fat burning. Stand with the feet shoulder-width apart and extend the hands out in front of you and sit back and down. Keep the head faced forward, making sure the back doesn’t round. Continue lowering yourself until the thighs are parallel to the floor. Press back up through the heels.

Bird dog

From a plank position, prop yourself on the knees and hands and simultaneously stretch one leg and the opposite arm. Maintain both the leg and the arm straight. Hold the position for a while and then lower the leg and arm down and repeat the same with the other leg and arm. This exercise will strengthen the core, abs, and lower back.

Lying hip raises

This exercise is highly recommendable for powerful glutes and hamstrings and strong abs, back, and thighs. Lie on your back on the floor, bend the knees, and keep the feet flat. Extend the arms out to the sides at a 45-degree angle. Squeeze the glutes and lift the hips toward the ceiling and tilt the pelvis. Lift them as much as you can and squeeze the glutes. Gradually, lower yourself down and repeat.

4-Week Plan

Workout No.1

  • 1 minute  Plank;
  • 1 minute Push-ups
  • 2 minutes  Squats;
  • 1 minute  Bird-dog;
  • 1 minute  Lying hip raises;
  • 1 minute  Plank;
  • 1 minute  Push-ups
  • 2 minutes  Squats;

Make a 10-second pause in between exercises.

Workout No.2

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

Make a 15-second break in between exercises.

Do the workouts 6 times per week, followed by one day for rest:


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


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

Go back to week 1 after you finish week 2.

To conclude, if you practice this program regularly, in a short amount of time, your body will become stronger and tighter and your overall health will significantly better. However, you need to consume healthy food and drink a lot of water during the program.



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