Home » Fitness & Yoga » 6 Simple Exercises To Transform Your Body In Only Four Weeks

6 Simple Exercises To Transform Your Body In Only Four Weeks

It is not easy to get the body from your dreams, but if you do that you can easily change your life.

That is why you should go for it.

We present you 6 exercises that can completely transform your body in 30 days! It is great that you will need just 10 minutes daily and you will not need the gym or any special equipment.

One of the best workouts for the entire body is plank. This is a static exercise and you have to stay in a proper plank position in order to get the effects. It is important to prop yourself on your elbows, forefeet and forearms with a straight back.

You should not raise your bottom or waist. It is important to feel comfortable when you hold this position. While you stand this way, you will tone abs, arm muscles, anterior thigh muscles and the back.


From the first exercise just push yourself up using the arms. The back, legs and bottom should be in a straight line. Afterwards come back in the first position. With this exercise you will strain your abs and arms.


Stand on your soles and place your feet shoulder-width apart. You should start like you are trying to sit down on an imaginary chair. Your knees and feet have to form a straight line and for better balance it is important to stretch your arms in front of your body. Once this is done, slowly push yourself up.

Bottom and thigh muscles

Just prop yourself on your hands and knees and simultaneously stretch one leg and the opposite arm. Remember to keep the leg straight and do not bend it. Do this with the other arms and leg.

Abs exercises

Just lie on your back, stretched your arms, bent the knee and slowly lift the left leg. Touch it using the right hand. Do this with your left arm and right leg.

Buttocks and abs

Just prop yourself on your hands and feet in order to create a triangle above the floor. As high as you can slowly lift one leg and slowly lower it, your knee should touch the tip of your nose. Repeat the exercise with the other leg.

We present you the following 4-week program that will help you to achieve your goal:

4 week plan

Week 1:

Do these exercises 6 days in a row:

• Plank – 2 minutes;
• Pushups – 1 minute;
• Thighs and abs – 1 minute;
• Abs – 1 minute;
• Buttocks and abs – 1 minute;
• Waist – 1-minute;
• Plank – 2 minutes.
• In between every exercise rest for 10 seconds.

Week 2:

For the next 6 days, do these sets:

Set 1:

• Plank – 3 minutes;
• Abs – 3 minutes;
• Buttocks and thighs – 3 minutes
• In between every exercise rest for 15 seconds.

Set 2:

• Waist – 3 minutes;
• Pushups – 3 minutes;
• Buttocks and abs – 3 minutes.
• In between every exercise rest for 15 seconds.

Week 3: do the Week 1 set.

Week 4: do the Week 2 sets.

Once the workout program is finished you will be amazed by the results!

However, we strongly recommend you to do these exercises daily, because they will help you to keep your body in shape.

Add Comment

Click here to post a comment