Undergo An Incredible Transformation In 4 Weeks With 5 Simple Exercises

When it comes to health and fitness, the main ingredient is your diet as it plays a very crucial role in shaping your mind and body. It’s also mentioned many times that your diet contributes 80% of what your body becomes. However, other than just a healthy diet and nutrient rich foods, exercise is also important.


While you can hit the gym, workout on that crazy equipment, and drink a daily dose of magic supplements. But doesn’t that seem very hectic? Especially when you have a very busy routine?

In this article, we’ve put together 5 incredible exercises that will completely transform your body within four weeks, provided that you follow it regularly and in the way prescribed and eat healthy food throughout. We guarantee that you’ll feel light, fit and better right after you complete this workout.

Four-Week Body Transformation Exercises

Let’s begin…

1. Planks

Planks are easy said than done. They are extremely beneficial and help to strengthen your shoulders, core, and abs.


To start, get in a push up position on the floor and bend your elbows at 90-degree angle. Now, keep your body in a straight line. Don’t raise or bend your hips. Take a deep breather and hold this position for as long as you can without rumbling or moving your butt or waist.

  • Beginners: At least 30 seconds.
  • Intermediate: 60 seconds.
  • Pro: 90+ seconds.

2. Squats

Squats are a traditional exercise but very effective in shaping your body and shedding extra pounds off it.

To start, keep your feet shoulder-width apart and your hands extended in front of you. Now, gradually bend your knees and bring your hips forward. Lower yourself until the thighs are parallel to the floor and keep your back straight throughout.


Finally, press your feet into the floor and return to your starting position. This way, you’ll work on your core, hams, quads and calves altogether. To take it to the next level, hold a pair of dumbbells in hand. Do maximum reps till failure.

3. Bird-Dog

The bird-dog is an interesting and challenging exercise. You’ll start in a plank position and prop yourself on the knees and hands. Next, stretch on of your leg and opposite arm simultaneously while keeping your body balanced.


Hold this position for a couple of seconds and then gradually retract to your starting position. Do the same for the other side and repeat. This way, you’ll work on your abs and lower back. Go for maximum reps till failure.

4. Lying Hip Raises

Lie down on your back on the floor and bend your knees while keeping the feet flat on the floor. Now, extend the out towards your sides at a 45-degree angle and squeeze your glutes.

Lying Hip Raises

Now, elevate your hips upwards by tilting your pelvis and gradually return to your starting position. Go for maximum reps until failure. This exercise strengthens the abs, back, thighs, hams and glutes.

5. Push-ups


Perform the traditional push-ups, starting in a straight-arm plank position with your hands under the shoulders. Lower your body until your chest is just an inch above the floor. Make sure that you lift your body using the chest muscles and your arms. Keep the legs, buttock, and back straight throughout. While this exercise specifically targets your chest but overall, it engages all body muscles.

How Long To Do Each Exercise?

1st Workout

  • Plank: 1-minute.
  • Pushups: 1-minute.
  • Squats: 2-Minutes.
  • Bird-dog: 1-minute.
  • Lying hip raises: 1-minute.
  • Plank: 1-minute.
  • Pushups: 1-minute.
  • Squats: 2-minutes.

Take a 10-second break in between.

2nd Workout

  • Plank: 3-minutes.
  • Bird-dog: 3-minutes.
  • Lying Hip raises: 3-minutes.
  • Pushups: 1-minute.

Rest for 15-seconds in between.

The 4-Week Plan To Follow Based On The Above Exercises

1st Week & 3rd Week

  • 1st Day – 1st
  • 2nd Day – 2nd
  • 3rd Day – 1st
  • 4th Day – 2nd
  • 5th Day – 1st
  • 6th Day – 2nd
  • 7th Day – Rest.

2nd & 4th Week

  • 1st Day – 2nd
  • 2nd Day – 1st
  • 3rd Day – 2nd
  • 4th Day – 1st
  • 5th Day – 2nd
  • 6th Day – 1st
  • 7th Day – Rest.

Follow this routine for the entire month and eat healthy. No cheat days allowed. You have to challenge your body.

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