5 Easy Exercises That will Transform Your Body in Just Four Weeks

Everybody wants to perfect  their appearance and working out can be one of the keys to the perfect body. But sometimes we may not have time to go to the gym or we are just simply lazy to get their. Maybe we like to exercise all alone that is why we provided 5 simple exercises that will transform your body, even when you are at home. It will just take you 10 minutes, but the results would be stunning.

Exercise 1


It is an exercise that tones all of your body’s muscles, bend your elbows to 90 degrees. And importantly you should form a straight line from head to feet. After that hold yourself for as long as you can, without moving your body.

Exercise 2


This exercise tones up every major muscles of your body. Place your hands directly under the shoulders , and push your whole body up. Your body should be straight line from head to feet. Lower your body down the same way you pushed it up.

Exercise 3


Squats will help you to have toned legs and butt. It will also strengthen your whole core. And help you to overall burn fat.

For this exercise your feet should be shoulder-width apart or a little bit more wider. Extend your hands out in front of you and sit back and down. Make sure to keep your back straight.  You should lower yourself until your thighs are parallel to the floor. And then back up.

Exercise 4

Plank with legs and hands

Form  a plank position. Simultaneously stretch one leg and opposite arm. And keep in mind that both your arm and leg should be perfectly  straight. Hold them for a moment. Then lower them down. And repeat with opposite leg and arm. This exercise will increase your core strength in both abs and lower back.

Exercise 5

Hip raises

This exercise will train your back muscles. Thighs, abs and butt.

Lie on your back with bent knees . Extend your arms out to your sides  at 45 degree angle. Squeeze your glutes and lift your hips toward the ceiling, Lift them up as much as possible, while squeezing your glutes.

Slowly lower yourself down and repeat


Now It’s Time to Introduce a Four-Week Program


1st  exercise group


  • 1 min  Plank
  • 1 minute Push ups
  • 2 minutes Squats
  • 1 minute Plank with legs and hands
  • 1 minute Raising hips:
  • 1 min Plank
  • 1 minute Trigger Exercise
  • 2 minutes baby


Relax 10 seconds between exercises.

Complete the 1st exercise group on Monday, Wednesday, Friday


2nd exercise group

  • 3 min Planka
  • 3 minutes Plank with legs and hands
  • 3 minutes Raising hips:
  • 1 minute Push ups

Rest 15 seconds between exercises.


Complete the 2nd exercise group on  Tuesday, Thursday, Saturday

*Sundays are rest days.

After completing this 4-week program, your body will be stronger, toned and fitter, your health will be significantly improved, and you will feel better spiritually (all this will be if you combine these exercises with healthy food and plenty of water). Try and see the stunning results.