7 exercises to transform your body in just 4 weeks

These 7 exercises will help you tone every area of your body, but that’s not all, we also suggest a plan to incorporate them over 4 weeks.

7 exercises to transform your body in just 4 weeks

When it comes to changing your body shape, whether it’s about losing weight or gaining muscle tone, the exercises you do as well as how you eat are key to changing your body shape.

In addition, it is also important to be consistent and to exercise consistently at the right level to get the most benefits and to get the most out of the time spent.

However, these simple exercises can be done in less than 15 minutes at home, and there’s no excuse.

These seven exercises below will help you get in shape in just 4 weeks!

1.  Plank rotation

Hold on to your arms and feet as shown. Then slowly begin to rotate from side to side.

2. Push up

Start from the same plank position and bring your torso all this way down by bending your arms. Alternatively, if you find it difficult to do the normal version, you can rest on your knees and work only your arms. Do 10 push-ups, rest 20 seconds, and do another 10 again.

3. Superman

This exercise is great for working on your core stability, endurance and glutes. Lie on your stomach and on the count of three raise your arms and legs. Try to hold this position for as long as possible, reaching a maximum of 30 seconds.

4. Squat

Squats work your thighs, legs and buttocks and also work your abs. Place your feet shoulder-width apart and begin to bend your legs, keeping in mind that your knee must not go higher than the tips of your toes. Keep your back straight and arms extended as you lower down to balance your body and then slowly come back up. Do 3 sets of 20 repetitions and you’re done.

5. Abs bicycle

Lie on your back. Lift your torso and bring your legs toward your chest. Put your hands behind your head as shown and twist to make the elbow of your right arm touch the knee of your left leg. Turn to the other side and repeat.

6. Kick back

An excellent exercise to work your thighs and glutes.. First start down on all fours as shown above, and then extend one leg and the opposite arm outward at the same time. Repeat the exercise with the other arm and leg. Do 10 repetitions on each side, rest for 20 seconds and repeat them again

7. Oblique twist

Stand with your back against a wall, separate and bend your legs slightly. Turn your hips to each side trying to touch the wall with your hands without moving your arms. You can help yourself with a ball or imagine that you have it in your hands. Do this exercise for 1 minute.

If you want to follow the 4-week plan, you have to do exactly this program:

Week 1:

2 minutes plank
1 minute push-ups
1 minute Kick back
1 minute Superman
1 minute Squat
1 minute oblique twist
2 minutes Abs bicycle

Week 2:

Alternate the following sets for six days.

Set 1:

3 minutes plank
3 minutes Abs bicycle
3 minutes Kick back
Rest 15 seconds between each exercise.

Set 2:

3 minutes of oblique twist
3 minutes of push-ups
3 minutes Squat
Rest 15 seconds between each exercise.

Week 3:

Repeat the exercises from week 1.

Week 4:

Repeat the exercises from week 2.

Listen to your body and don’t increase the intensity if you don’t feel ready yet.

Share this effective workout plan to get in shape with all your friends!


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