Weight Loss

Transform Your Body In Just 4 Weeks With These 5 Simple Exercises

Having a toned and fit body figure is not an easy task, you need to be dedicated to the cause, motivated and determined to follow through until you achieve your goal. As with everything else, the most difficult part is getting started. The first thing you need to do is start following a healthier eating regimen and not give up as soon as you see the first results. Then you need to start some physical activity, a carefully selected set of exercises that will tone your body and build up your muscles.

The following set of 5 exercises will help you achieve your goal and transform your body from the core in less than a month.

  1. Push-Up  


Push-ups are the best full-body workout that will tone your abs, legs, chest, back, forearms, shoulders and core.

Lie down on the floor with your hands straight beneath your shoulders and a tightened core. Lower your body towards the ground, keeping your back straight. Go down and up again.

  1. The Plank

The plank is another excellent full body exercise that will improve your posture, strengthen your core and eliminate back pain.

Position your body like you’re going to perform push-ups, bend the elbows at a 90-degree angle straight below the shoulders and make sure your body is in a straight line. Hold in that position for 30 seconds and release.

  1. The Squat

Squats are an excellent exercise for better joint mobility, stimulate the growth of your muscles and improve your balance.

Stand with your face forwards and chest up, position your feet at shoulder-width then bend your legs at the knees and push your bottom back. Start lowering your body down until your thighs are parallel to the floor. Place your weight on your heels and return back to your starting position.

  1. The Glute Bridge

This is an exercise that will strengthen your entire core, glutes and hips. Lie down on the floor and position your arms to your sides. Raise your hips slowly until they’re aligned with your shoulder. Stay in this position for a couple of seconds and return to the starting position.

  1. The Bird Dog

This exercise is designed for improved core and lower back. Get down on all fours and keep your core tight and your neck and spine in neutral position. Stretch your left leg behind you until it’s parallel to the ground and your left arm in front of you, parallel to the ground as well. Finally raise your right arm and stay in this position for a few seconds. Return to starting position and switch to the other leg and arm.


If you want to have a healthy and fit body you’ll need to work hard and the results will gradually come. However, with these exercises you’ll notice great improvements after just 4 weeks and it will motivate you to keep on going strong.



Article and image source : http://healthy-life-box.com/transform-body-just-4-weeks-5-simple-exercises/


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