Do These 5 Exercises at Home to Transform Your Body in Just 4 Weeks

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Following a healthy diet and practicing exercise on a regular basis are two things that are crucial for our overall health. In addition, a few studies have shown that eating healthy foods is good for the mood.

But, in addition to consumption of foods rich in nutrients, exercise is very important. In this article, we will reveal five exercises that can help anyone lose weight, optimize waistline size and enjoy an attractive and healthy figure in just one month.

1. Squats

Put the feet on the ground, shoulder-width apart. Place the shoulders down and stretch your arms in front of you. After that, slowly bend your knees, take your hips forward and lower the body to put your thighs in a parallel position to the ground. Keep the back straight all the time. Push the feet against the ground to get back to the original position. With the help of squats, you will make the core stronger, improve the fat burning process and strengthen and shape the calves, quads, and hams.

2. Plank

Even though they look very simple, planks are very effective exercises. They make the shoulders very strong and help us create ripped abs. Start in a push-up position on the floor. Remember to bend your elbows (90 degrees) and form a straight line with the body. Stay in this position as long as you can and don’t move the waist or butt.

3. Bird-dog

Get in the plank position and support your body with the hands and knees. After that, stretch the right leg and the left arm at the same time and maintain the balance of your body. Stay in this position for a few seconds and get back to the starting position. After that, do the same with the left leg and the right arm. This is an excellent exercise for the lower back and the abs.

4. Lying hip raises

Bend your knees while you are lying on the ground. Keep your feet flat on the ground. After that, extend the legs at a 45 angle, squeeze your glutes and raise up your hips by tilting your pelvis.

Next, bring back your body to the starting position and do this exercise again. In this way, you will make the hamstrings, glutes, thighs, back and abs stronger.

5. Push-ups

Get into a plank position and after that put your hands on your shoulders so you can push the entire body up. Keep the back, buttock, and legs in a straight line. After that, get back to the floor and do this exercise again. Thanks to push-ups, you will activate every muscle group in the body.

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The Ultimate Four-Week Workout Plan

(There are two complex workouts that are part of this plan)

First Workout

  • Push-ups – one minute
  • Plank – one minute
  • Bird-dog – one minute
  • Squats – two minutes
  • Lying hip raises – one minute
  • Plank – one minute
  • Squats – two minutes
  • Push-ups – one minute
  • Take a small break (ten seconds)

Second Workout

  • Bird-dog – three minutes
  • Plank – three minutes
  • Push-ups – one minute
  • Lying hip raises – three minutes
  • Take a small break (15 seconds)

The Program For 28 Days:

Week 1:
  • Day 1 – First Workout
  • Day 2 – Second Workout
  • Day 3 – First Workout
  • Day 4 – Second Workout
  • Day 5 – First Workout
  • Day 6 – Second Workout
  • Day 7 – Rest
Week 2:
  • Day 1 – Second Workout
  • Day 2 – First Workout
  • Day 3 – Second Workout
  • Day 4 – First Workout
  • Day 5 – Second Workout
  • Day 6 – First Workout
  • Day 7 – Rest

Once you finish the second week, you should start with the first-week plan. So, the program will be finished once you finish the second week plan for the second time.

After one month of physical activity, you will notice that your body is much stronger and energized. You will also improve your overall health. Remember that you will achieve this success in the comfort of your home.

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