7 Simple Exercises That Will Transform Your Body In 4 Weeks

A proper diet will help, but in order to get in shape, you also need to exercise. Here are 7 moves you can easily do at home and transform your body in just a few weeks!

1. Plank

1. Plank

Plank is a static exercise where the rule is to stay in the correct position: keep your back and legs straight without sagging or arching. This exercise works the abs, buttocks, legs, and arms, it improves your posture and the general muscle tone.

2. Push-ups

2. Push-ups

The initial position is a plank with straight arms. From here, lower yourself as much as you can, keeping your back, pelvis, and legs in a straight line. Afterward, slowly return to the initial position. This exercise works your chest, arms, and abs.

3. Thigh and buttock muscles workout

3. Thigh and buttock muscles workout

This exercise is good for your torso and hip-bending muscles, it strengthens the back muscles, buttocks and the waist. Stand on all fours, stretch your left leg and right arm in a straight line, then slowly bend them, until your right elbow touches your left knee. Straighten up again, then change the sides.

4. Squats

4. Squats

Place your feet shoulder-width apart, standing on your whole foot. Keep your knees and feet on the same line and your back straight, then rise back as slowly as you can. Squats strengthen the muscles of your buttocks, thighs, and ankles.

5. Exercises for Abs

5. Exercises for Abs

Lie on your back with your arms stretched above your head and your knees bent. Slowly raise your upper body with your arms straight and touch your toes.

6. Abs+buttocks

6. Abs+buttocks

Prop yourself on your hands and feet to feel tension in your back. Raise one leg as high as you can, then start lowering your upper body without lifting the second heel off the floor.

7. Waist

7. Waist

Lie facedown on the floor with your arms bent as shown above and lift your upper body as high as you can. Stay in this position for a second, then slowly return to the initial position.

Here's a plan for the next 4 weeks:

Here's a plan for the next 4 weeks:

Source:brightside.me

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