Transform your body in just 4 weeks with these five simple exercises. Must try.

When was the last time that you actually went out for a walk? Do you ever have a gym membership card? If no, it is the perfect time for you to get rid of the laziness that you have and buy yourself a nice pair of running shoes.

Being active simply means that you are taking a good care of your health. Forget about the powdery miracles. There is no protein powder that has the ability to help you in toning your muscles or carving your abs. You have to create a perfect ratio between your workout routine and eating habits. Yes, that is pretty much everything that you have to do.

You just have to make sure that you add the following exercises to your gym sessions. You will eventually feel and look better in just a month. This program will assist you in losing weight slowly, so try not to cheat of skip sessions.


Fitness instructors swear on it, but most of the people do not even know that planks do ever exists. All you need to do is to lie on your stomach, and support your entire body weight on both of your underarm and toes while keeping your body on a straight line. Your elbows will form a 90 degree angle.

Hold in this position as long as you can, and you have to make sure that your body is straight and tight the entire time.


Pushups include every muscles group in your body. Do the regular plank, but this time, you have to support your body weight on your hands while pushing your body upwards. Do an entire session of it.


Squats include your core, and it has the ability to tone your quads, calves and hams. There is no better exercise when it comes to melting fat as this.

Bring your body in a regular squat position, extend both of your arms forward. Keep your back straight, and go as low as you can. Do not go too strict. Do it slowly, and build up the intensity.


Do the planks, but you have to support your entire body weight on both of your knees and hands. Extend your left leg and right arm, and hold in this position for a couple or seconds. Then, switch sides. The bird-dog works on your lower back and abdomen.

Lying hip raises

Do you need a kind of exercise that has the ability to tone your hams, glutes, thighs, back and abs? Try the lying hip raises. Lie on your back and bend your knees while keeping your feet flat on the ground. Squeeze your glutes, and raise your hips. Do an entire session.

Here is the amazing 4-week workout plan:

It generally includes two basic workouts:

Workout 1

-Plank- 1 minute
-Pushups- 1 minute
-Squats- 2 minutes
-Bird-dog- 1 minute
-Lying hip raises- 1 minute
-Plank- 1 minute
-Pushups- 1 minute
-Squats- 2 minutes

Your breaks should not last for more than 10 seconds.

Workout 2

-Plank- 3 minutes
-Bird-dog- 3 minutes
-Lying hip raises- 3 minutes
-Pushups- 1 minute

Your breaks should not last for more than 15 seconds. Day 7 is a rest day, as recommended in the program.

Weak 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

Once you have actually finished this, in week 2, do another cycle.

This program has the ability to strengthen your entire body, as well as boosting your physical condition. You will be surprised with the energy splash that will become stronger in each and every day.

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

şişlide Elektrikçi ataşehirde elektrikçi ümraniyede elektrikçi sıhhi tesisatçı