Transform Your Body Completely in 4 Weeks: 5 Potent Exercises

Believe it or not, you need not spend a lot of money on gym memberships or expensive equipment to have the body you have always wanted.. Believe it or not, with the right method, you can transform your body within a month and at the comfort of your own home. You just need dedication and motivation and you will soon reach your goal.

Of course, in addition to exercising, you also need to pay attention to your diet-make sure you expel unhealthy foods and choose healthier options. Continue reading the article to learn the most powerful 5 exercises for a full body transformation. Perform them on the daily for a period of one month for optimal effect!

5 Best Exercises for Full Body Transformation

  1. Push-ups

This is a beneficial exercise that involves every major muscle in the body and it is highly effective in strengthening the core and the entire body. To perform it, get into plan pose and put your palms under the shoulders. Then, push the entire body up while keeping a straight body line with the help of the back, buttocks, and legs. Then, lower down gradually and repeat.

  2. Planks

Though it is a static exercise, it is ideal for building the abdominal muscles, strengthening the core, and boosting the strength of the shoulders. Get into plank pose and bend the elbows for 90 degrees. Prop yourself onto the elbows, forearms, and forefeet. Make sure you keep a straight head-to-feet line. Stay in this pose as much as you can. Do not move the buttocks or waist.

  3. Bird dog

For strong core, abs, and lower back, this exercise is a must! While in a plank pose, prop yourself onto the knees and hands. Simultaneously, begin lifting one leg and straightening it as well as the opposite arm. Keep a straight line and stay in the pose for a bit. Then, gradually lower down and do the same with the other leg and arm.

  4. Lying hip raises

This is the best exercise for strengthening your hamstrings and glutes. Moreover, it helps work on the abdominal muscles, back, and thighs. To begin, lie on your back on a mat, bend the knees, and keep the feet flat on the floor. Now, extend the arms out at the sides at a 45 degree angle. Squeeze the glutes and lift the hips towards the ceiling.

Tilt the pelvis and lift as much as you can. Gradually go back and repeat the same movement.

  5. Squats

For strong hamstrings, calves, and quads, make sure you introduce squats to your daily workout. This exercise is also effective for building the core and it will boost the burning of fat. To perform a standard squat, the feet need to be shoulder-width apart. Extend your arms in front of you and sit back and down. Keep the head faced forward and the back straight. Go down until the thighs are parallel to the floor. Press back through the heels and repeat.

The 4-Week Plan Explained

Workout No.1

1-minute plank

1-minute push up

2-minute squats

1-minute bird dog

1-minute lying hip raise

1-minute plank

1-minute push-up

2-minute squat

Rest for 10 seconds in between exercises

Workout No.2

3-minute plank

3-minute bird dog

3-minute lying hip

1-minute push up

Pause for 15 seconds between exercises

Perform the exercises 6 times per week (have one rest day)

Week Number 1

Day 1- workout no.1

Day 2- workout no.2

Day 3- workout no.1

Day 4- workout no. 2

Day 5- workout no.1

Day 6- workout no.2

Day 7- rest

Week Number 2

Day 1- workout no.2

Day 2- workout no.1

Day 3- workout no.2

Day 4- workout no.1

Day 5- workout no.2

Day 6- workout no.1

Day 7- rest

*repeat week number 1 after completing week 2

Sources:

FITNESS AND POWER

HEALTHY FOOD HOUSE