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

Forget about the gym and wasting your time. You can successfully shape your body at home, yourself, without to join any crazy exercise classes and healthier.

Do not start the exercises before you learn why exercise is key to daily health.

Do you really need the exercise and why it is crucial?

The exercise is helping in burning fat, however, according to the Harvard Medical School, it conditions the heart, lungs and blood vessels, which is very important for delivering oxygen to muscle cells more efficiently and quickly.

According to many studies exercise improves serious health problems, for example, Dr. Lander found out that exercise can help ease the symptoms of Parkinson’s disease.

The physical welfare is not only the benefit of exercise but mental benefits too, such battling anxiety, decreasing depression and improving mood.

The listed exercises and the weekly guide below will shape your body as you want in no time!

Core Exercises

Strengthening your core is connected on concentrating on exercising your abdominal muscles!

  1. Basic Abdominal Exercises

Starting position is lying on your back with the stretched arms behind your head. Raising your right leg (bent at the knee) touch the opposite, left, arm with your knee.

In addition, you can vary this exercise by raising your upper body off the floor as much as you can.

  1. Different styles of crunches is another basic exercise.

Start with remaining on your back with your legs raised and knees bent. Raise your upper body slightly off the floor, while your arms are behind your head. Twist your left side and pull your right leg closer to your head while your left elbow should touch your right knee. The exercise is repeated with the other side.  Note: the legs should ALWAYS be off the ground.

In addition, you can slow it down or hold your body off the ground with your arms out in front and legs almost straight.

  1. The Plank

The plank is easy and very effective for abdominals and you can do it anywhere (in the kitchen, in the office or other closed places).

Start by lying down flat on your stomach, then position your elbows underneath you and push up with your toes. Your back should be straight while the elbows should be positioned straight down from your shoulders. Your buttocks are creating a straight line from heels to shoulders.

In addition, you can try different versions of the plank to really get those abdominals working!

Upper Body Exercise

The focus of this exercise is on different muscles!

  1. Push Ups

It starts from the standard plank position. Raise off the ground and then bending the elbows, lower yourself almost to the ground. Repeat as many times you can during the planned time.

In addition, if you find yourself struggling to do even one, then try doing those with knees on the ground and ankles crossed.

Lower Body Exercises

These exercises focus on working the muscles in your legs, squats specifically target these muscles.

  1. Buttock Exercises

Start on all fours, hands are directly below or just in front of the shoulder line. Stretch your left leg out backwards and upwards above your body, as high as you can go. Return smoothly to the starting position, slowly pulling your leg back down and up to your chest. It is repeated with another leg.

In addition, you can try lifting your opposite side of the ground and then lift opposite leg off ground and stretch out behind you and hold as much as you can, like in the yoga exercises, to strengthen core muscles.

  1. Squats

Start in a standing position, your feet are placed in line with your shoulders.

Balancing yourself slowly bend your legs at the knees, while the arms are positioned straight out in front of you.

Lowering body try to reach almost sitting position. Your back should be as straight as possible at all times! Push yourself back up to standing position and repeat.

In addition, you can squat holding a weight- or even a couple of cans of beans!

The Plan for 4 Week!

The plan is divided into two parts. During the first week, all of the exercises mentioned above should be done in shorter hurts. In the second section, different exercises are in longer bursts for more high-intensity training.

Warning: Stretch yourself because stretching is key in preventing injuries and maintaining the strength.

Week One


Core Exercises – 4 Minutes (2 minutes general abs and 2 minutes plank)

Upper Body- Push Ups – 1 Minute

Lower Body Exercises – 4 Minutes (2 minutes of squats and two minutes of buttock exercises)

Take a break after each different category of exercises – 20 seconds

Week Two

During the 2nd week alternate between two different sets of exercises each day.

–              Set One


Basic abs – 3 minutes

Plank – 3 minutes

Push-ups – 3 minutes

–              Set Two


Squats – 3 minutes

Buttock exercises – 3 minutes

Buttock or squat variation exercise – 3 minutes

Week Three

The same as the 1st week! For those who have a spare five minutes add a minute onto each exercise.

Week Four

The same as the 2nd week! If you have a spare time add an extra minute onto each exercise!

Following this plan of exercises six days a week for four weeks you will achieve amazing physical results on your body and improve your overall health.