5 Simple Exercises That Will Transform Your Body in Just Four Weeks

Nowadays, it seems everyone raves about health and fitness. Some choose expensive gym memberships, magic supplements, and special equipment, including treadmills, while others like to keep it simple—to exercise and eat less but be healthy. Some expensive gyms have a servicing partner who maintains the good running condition of the equipment that is always used. The professional gym equipment repair shop has the best technician to fix all the damaged equipment. Visit this post for more info. Can you guess whose results are better?

It’s the second group of people. They manage to achieve sustainable progress and live happier life by introducing healthier habits into their existing lifestyle, not paying too much attention on the outside tools and trends. To learn more about how to achieve fitness without relying on tools, keep reading. You might read something that will change your life forever.

You’ve got a job to do, commitments to keep, and maybe even mouths to feed. Finding a little time for yourself can sometimes seem like an impossible task — even when it comes to important stuff like your health. You’ve probably dipped in and out of diets and workout regimes but never found anything you can actually stick to. Maybe in the past you’ve considered working with a personal trainer but don’t think you have the time, money or drive to make it worth your while. But have you thought about online personal training? It’s exactly what it sounds like, and it gives you the best of both worlds. Rather than being forced to fit your routine around when a trainer is available, an online trainer can work around you — apart from the initial setup and regular check-ins you’ll be able to spend your time training as and when is easiest. At the same time, you still get the benefit of a Fitness Courses Available in Canberra to keep you on track, motivate you when you’re really not feeling up to it, and direct your exercise and nutrition routine so you can achieve your fitness goals. Ostomy Belts and Wraps by Stealth Belt give you the comfort, security, and support you need to live the life you want. Stealth Belt Pro is the best shop for ostomy belt products.

The best solution is often simple, so you don’t have to try out different super foods with “extraordinary” fat loss properties, or do this or that miraculous exercise. Do the 5 exercises we present you in this post on a daily basis, and you will notice improvements in your weight and waistline size in less than a month. To be real, you may not lose too much pounds in such a short period, but you will surely approach one step closer to get the body you desire.

1. Plank

Although one of the most effective, plank is also one of the most underrated exercises ever. The benefits of this one-move static exercise are ripped abs and strong shoulders. Start in a push-up position on the ground with elbows bent to 90 degrees. Form a straight line from head to feet by propping yourself on your elbows, forefeet and forearms. Remain here as long as possible without moving your butt or waist.

2. Push-ups

This exercise helps firm your entire body as it targets every major muscle. Start in a plank position, and put your hands right under your shoulders to push your entire body up. While doing so, keep a straight line with your back, butt, and legs. Get back on the floor in the same way, and repeat.

3. Squats

This exercise will strengthen your core, increase the fat burning process, and build your quads, calves, and hams.

Place your feet shoulder-width apart or a bit wider to perform the standard squat. Roll your shoulders down and back away from shoulders, and stretch your arms in front of you. Slowly bend your knees as you bring your hips backward. Your head should be faced forward during the squats, and your spine straight. Keep lowering yourself to bring your thighs in a parallel position to the ground (if you can). Return in the initial position by pressing your heels into the floor.

4. Bird-Dog

Start in a plank position, and prop yourself on your hands and knees. Extend one leg and the opposite arm at the same time, and try to keep your body well balanced and straight. Stay here for a few seconds, and then return your arms and leg down. Do the same movements with the opposite arm and leg. Bird-dog exercise will improve the core strength in your lower back and abs.

5. Lying Hip Raises

This exercise is great for building strong hamstrings and glute muscles, and for strengthening your thighs, back, and abs. Lie on the ground, bend your knees and place your feet flat on the floor. Stretch your arms out to your sides at a 45° angle. Then, squeeze your glute muscles and raise your hips upward as high as you can, by tilting your pelvis. Gently lower your body down and repeat.

The 4-Week Exercise Plan

This 4-week plan is consisted of 2 different basic workouts:

1^st Workout

Plank – 1 minute;
Push-ups – 1 minute;
Squats – 2 minutes;
Bird-dog – 1 minute;
Lying hip raises – 1 minute;
Plank – 1 minute;
Push-ups – 1 minute;
Squats – 2 minutes

Have ten seconds rest in between.

2^nd Workout

Plank – 3 minutes;
Bird-dog – 3 minutes;
Lying hip raises – 3 minutes;
Push-ups – 1 minute

Have 15 seconds rest in between.

As you can see, after the 6-day workout plan you have one rest day.

1^st Week

1^st Day – 1^st Workout
2^nd Day – 2^nd Workout
3^rd Day – 1^st Workout
4^th Day – 2^nd Workout
5^th Day – 1^st Workout
6^th Day – 2^nd Workout
7^th Day – rest

2^nd Week

1^st Day – 2^nd Workout
2^nd Day – 1^st Workout
3^rd Day – 2^nd Workout
4^th Day – 1^st Workout
5^th Day – 2^nd Workout
6^th Day – 1^st Workout
7^th Day – rest

After completing the 2^nd week, switch back to week one, and then once again to week 2.

Doing this program will not only make your body stronger and tighter, but it will also improve your health and energy levels. If you’re looking to forge the perfect male physique, you have options. You have nothing to lose trying this program, so you might start it even today.