In Only 4 Weeks These 5 Incredible Exercises Will Transform Your Body from Head to Toe!


If you want to lead a healthy life, which eventually will lead to a happier life you have to watch your diet and eating habits. They are very important. Also, apart from having a healthy diet, you have to do exercises, too. A workout is very important when you are taking care of yourself.
Therefore, the reason for writing this article is to show you 5 exercises that will help you lose all the extra weight and help you get a healthy and attractive figure. You can achieve all of this is less than a month and you will also succeed in reducing your waist line.

Just do the following 5 exercises.

The Exercises

1. Squats
When you do squats, just remember that your feet have to be shoulder-width apart. Then, roll the shoulders down and back away from them. Stretch your arms in front of the body. Continue by gradually bending the knees and bringing the hips forwards. Then, lower yourself to bring the thighs in a parallel position to the floor with a straight back. Just press the feet to the floor and return to initial position. The squats are beneficial because they strengthen your core, build the quads, hams and they boost the fat burning process.
2. Plank
The plank is one of the greatest and most underrated exercises ever.
It’s practically a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Just get into push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt.
3. Bird-Dog
You must be in a plank position, and you have to prop yourself on the knees and hands. After that, stretch one leg and the opposite arm simultaneously, and keep the body balanced. Then, hold for a few seconds, return to the initial position, and change sides.  The good side of this exercise is that can strengthen the abs and the lower back.
4. Lying Hip Raises
The lying hip raise is the perfect bodyweight exercise for building powerful glutes and hamstrings while also strengthening your abs, back and thighs.
Lie on your back with bent knees and flat feet, extending your arms out to your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.
5. Push-ups
The push-up is the ultimate bodyweight exercise that utilizes literally every major muscle in your body. It helps to develop strength and endurance, build upper body muscle, strengthen the joints and even help coordinate work between the muscles of the mid-section and the lower body muscles.
Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a straight line with the legs, back and butt. Lower your body down on the same way and repeat.

Just take a look at this 4-week exercise plan and try it for yourself.

The plan has two basic workouts.

The 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
After this make a 10-second break.
  • 2nd Workout
Plank – 3 minutes;
Bird-dog – 3 minutes;
lying hip raises – 3 minutes;
Push-ups – 1 minute
You must rest for 15 seconds.

This is the program for the entire month:

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
Note that after the second week you have to follow the plan for the first week one more time and after that finish with the plan for the second week. During this month you will definitely see a lot of improvements. Your body will become stronger, you will have a lot of energy and your health will improve. Thus, do not hesitate to follow this plan.


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