Transform Your Body in only 4 Weeks with These 5 Simple Exercises

If you have a gym membership, but you’re not very regular or if you don’t remember when was the last time you took a walk, you should definitely stop being lazy and be more active. For starters, you can purchase a quality pair of running shoes and then focus on including physical activity to your schedule.

The Importance of Physical Activity

Being physically active means that you’re taking care of your wellbeing and no powdery protein can help you tone and shape muscles. The key to a toned body is a balance between workout and healthy diet. When it comes to the best workout for shaping the entire body, the set of exercises shown below will shape your body within a month.

Shape-the-Body Workout

Planks

Lie down on the stomach and support the body weight on the underarm and toes while maintaining the body in a straight line. The elbows need to form a 90-degree angle. Hold the position as much as you can. Keep the muscles engaged during the exercise.

Pushups

Pushups are good because the engage every muscle in the body. While doing a regular plank, support the body weight on the hands while pushing the body upwards.

Squats

Squats engage the entire core and can help you have toned quads, hams, and calves. When it comes to shedding fat, there is no better option that this exercise. To begin, bring the body in regular squat position and extend the arms. Make sure your back is straight and then go as low as you can, but not too much. Build up intensity as you go.

Bird dog

Begin in plank position and support the weight through the knees and hands. The back needs to be straight. Extend the left leg and right arm and maintain the position for several seconds and then do the same with the right leg and left arm. This exercise focuses on the lower back and abdominal area.

Lying hip raises

If you’re in need of an exercise that can tone your hams, thighs, glutes, back, and abs, you should try out lying hip raises. Begin in lying position and bend the knees. The feet need to be flat on the ground. Next, squeeze the glutes and raise the hips.

Effective 4-Week Workout Plan-Check It Out!

Workout 1

  • 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

You can do breaks but they shouldn’t be longer than 10 seconds.

Workout 2

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

The breaks shouldn’t be longer than 15 seconds.

Week 1

  • Day 1 – Workout 1
  • Day 2 – Workout 2
  • Day 3 – Workout 1
  • Day 4 – Workout 2
  • Day 5 – Workout 1
  • Day 6 – Workout 2
  • Day 7 – rest

Week 2

  • Day 1 – Workout 2
  • Day 2 – Workout 1
  • Day 3 – Workout 2
  • Day 4 – Workout 1
  • Day 5 – Workout 2
  • Day 6 – Workout 1
  • Day 7 – rest

After Week 2, you should do one more cycle.

This workout program will make your body stronger and you will be more energetic than before.