7 Simple Exercises That Will Transform Your Body in Just 4 Weeks

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7Simple Exercises That Will

Transform Your Body inJust4
Weeks
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The new year has arrived, and withit, thoughts about getting fit and ready for the spring.
However, these intentions tend tonot last aslong aswewould like themto.
We also recommend
Toget you inshape, weatBright Side have come upwith some simple exercises that will
change how you look inaslittle asfour weeks. You wont have togotothe gym orbuy any 26 641

special equipment all you need isdetermination and ten minutes aday.

Plank
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Aplank isastatic exercise, which means you dont need tomove while doingit, but simply
hold your body inthe correct position instead. Todoitright, follow the example shown
inthe picture and prop yourself onyour elbows, forearms, and forefeet. Its important

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7 Simple Exercises That Will Transform Your Body in Just 4 Weeks

tokeep your back perfectly straight without your waist lowered oryour bottom upraised.
Ifyou dont have difficulties keeping your body inthe elbow plank, then somethings not
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right. While inthis position, the muscles that keep you straight are being worked, such toaWhole New Level
asthe abs, arm muscles, back, and anterior thigh muscles.

244 153

Push-ups

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Todoacorrect push-up, assume the plank asthe initial position, and then push yourself
upwith your arms. The most important thing istokeep your back, bottom, and legs
inastraight line this will strain your abs aswell asyour arms. The next step istoreturn
tothe initial position asslowly aspossible.
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You Are Inside

Toning your thigh and bottom muscles

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7 Simple Exercises That Will Transform Your Body in Just 4 Weeks

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ItOnly Takes One Minute aDay

toDoThis Simple Exercise for aFlat Belly

Begin the exercise asshown inthe picture, propping yourself onyour hands and knees.
Then, stretch one leg, trying tokeep itstraight and not letting itgotothe side orbend while
raising and stretching the opposite arm atthe same time. After that, dothe same for the
other arm and leg.

Squats

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7 Simple Exercises That Will Transform Your Body in Just 4 Weeks

Squatting isall about balance put your feet shoulder-width apart and stand onthe soles
ofyour feet. Then, begin squatting asifslowly sitting down onalow imaginary chair. Your
knees and feet should form astraight line. Try topull the small ofyour back inasfar asyou
can. You may also help keep your balance bystretching your arms out infront ofyou,
asshown inthe picture. When you are down, start pushing yourself upasslowly asyou
can.

Abexercises

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7 Simple Exercises That Will Transform Your Body in Just 4 Weeks

Lie onyour back and stretch your armsup, then slowly raise one ofyour legs, bent atthe
knee, and touch itwith your hand, asyou can see above. Return tothe initial position and
repeat with the other leg and arm. Dont forget about the main rule here the left arm goes
tothe left leg, and the right arm goes tothe right one.

Abs and buttocks

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7 Simple Exercises That Will Transform Your Body in Just 4 Weeks

First, prop yourself onyour hands and feet sothat your body forms atriangle above the
floor. Raise one ofyour legs ashigh asyou can, asseen inthe first picture, and then lower
itslowly and try totouch the tip ofyour nose with your knee. Return tothe initial position
and dothe same with the other leg.

Waist

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7 Simple Exercises That Will Transform Your Body in Just 4 Weeks

Take upthe initial position with your legs set widely apart and slightly bent atthe knees and
with your back propped against the wall. Then, lace your fingers ortake aball, asshown
inthe picture, and slowly move your hands from side toside, trying totouch the wall with
them and, most importantly, keeping upright.

The four-week plan

Week1:

Dothe following for six days:

2minutes plank;

1minute push-ups;

1minute abs and thighs;

1minute abs;

1minute abs and buttocks;

1minute waist;

2minutes plank.

Have aten-second break between the exercises.

Week2:

Alternate the following sets for 6days.

Set1:

3minutes plank;

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7 Simple Exercises That Will Transform Your Body in Just 4 Weeks

3minutes abs;

3minutes thighs and buttocks.

Have a15-second break between the exercises.

Set2:

3minutes waist;

3minutes push-ups;

3minutes abs and buttocks.

Have a15-second break between the exercises.

Week3: repeat the Week 1set.

Week4: repeat the Week 2sets.

Ifyou doeverything correctly, you will achieve amazing results injust amonth and,
asabonus, develop ahabit ofdoing this simple ten-minute set ofexercises every day. And
ifyou want toimprove your body even more, then doubling the effort isall you need todo!

Photo credit: popsugar

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7 Simple Exercises That Will Transform Your Body in Just 4 Weeks

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