Seven exercises that will transform your body in just four weeks

You don't have to spend money on a gym and special equipment. All you need is willpower and only 10 minutes every day...

Seven exercisesWe offer you to get acquainted with simple exercises that will change your body in just 4 weeks. You don't have to spend money on a gym and special equipment. All you need is willpower and only 10 minutes every day.


Plank is a static exercise.

There are no movements in it, the most important thing here is to hold the body correctly. To correctly make the bar, follow the example in the photo: you only need to lean on your elbows, forearms, and toes. It is important that the back is straight, the lower back does not sag, the butt does not stick out. If you find it easy to stand on your elbows in the plank, then you are doing something wrong. In this position, the muscles that hold your body in a straight position are tense; not only the stomach is pumped, but also the muscles of the arms, back, and front of the thigh.


For correct push-ups, you need to take the plank pose as the starting position. Next, push your hands up. The main thing in this exercise: the back, pelvis, and legs should maintain a straight line. Thanks to this, not only the muscles of the arms are strained, but also the press. The next step is to return the body to its starting position as slowly as possible.

Toning the muscles of the thighs and buttocks

The starting position is as in the first picture: hand and knee stand. Next, straighten one leg, while trying to keep it straight, not bending or bending to the side. Raise and straighten the opposite arm at the same time as the leg. Next, do the same with the other arm and leg.


To do the right squats, the main thing is to find a balance: spread your legs shoulder-width apart and lean on the entire foot as a whole, and not on its individual parts. In this position, you slowly begin to sit down on an imaginary low chair. In this case, the knees and feet should be at the same level, and the coccyx should be extended as far as possible. To maintain balance, you can raise your hands in front of you, as in the photo. Rise to the starting position as slowly as possible.

Exercise on thpress

For this exercise, lie on your back with your arms extended above your head. Next, slowly raise your bent knee and touch it with your hand, as in the photo. Left foot - left hand, right foot - right hand - this is the main rule. Return to the starting position and repeat.

Abs + Buttocks

This exercise is carried out in the following way: lean on the floor with your hands and feet so that your body is a triangle. Raise your leg as high as possible, as in the first picture. Then slowly lower it and try to reach the tip of your nose with your knee. Return to starting position. Repeat the movement with the other leg.


Starting position: legs wide apart, knees slightly bent, back resting on a wall. Next, weave your palms or take the ball, as in the photo, and slowly move your hands from side to side, trying to touch the wall. It is important to keep your back always straight.

4 weeks plan

Week 1:

Repeat the following exercises for 6 days:
  • 2 minutes: plank.
  • 1 minute: push-ups.
  • 1 minute: thighs and buttocks.
  • 1 minute: press.
  • 1 minute: abs + glutes.
  • 1 minute: waist.
  • 2 minutes: plank.
Rest 10 seconds between exercises.

Week 2:

Alternate between these complexes for 6 days.

Complex 1:
  • 3 minutes: plank.
  • 3 minutes: press.
  • 3 minutes: thighs and buttocks.
Rest 15 seconds between exercises.

Complex 2:
  • 3 minutes: waist.
  • 3 minutes: push-ups.
  • 3 minutes: Abs + glutes.
Rest 15 seconds between exercises.

Week 3: Repeat week 1 exercises.

Week 4: Repeat week 2 exercises.

If done properly, after one month, you will see amazing results, as well as get into the habit of doing this simple set of exercises every day, which requires only 10 minutes a day.

If you want to continue practicing and achieve even greater changes in your body, repeat this plan in double volume.


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Mads Online - A Blog About Everything of Human Life: Seven exercises that will transform your body in just four weeks
Seven exercises that will transform your body in just four weeks
You don't have to spend money on a gym and special equipment. All you need is willpower and only 10 minutes every day...
Mads Online - A Blog About Everything of Human Life
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