7 Easy Exercises That Will Transform Your Body in Just 4 Weeks

New year, new you. Isn’t that the sentiment every year?

Everyone makes promises to themselves when the year-end festivities come to a close, but many New Year’s resolutions, especially those of the fitness variety, fade out long before spring.

To ensure your fitness goals don’t flicker like a candle in the frigid winter wind this year, we’ve come up with a short but sweet list of highly effective exercises to get you in gear.

The best part? These exercises are simple and only require your body and time.

Don’t worry about venturing to the gym or purchasing any equipment. With dedication and ten minutes a day, you’ll see stellar results in no time.

Plank

Kick-start your workout with a basic plank. A static exercise, planks require zero movement and are done by holding your body in the position pictured.

Prop yourself on your elbows, forearms, and the balls of your feet. It’s important to keep your back as straight as possible, so tighten your core by tucking your hips.

Drive your heels back to further ensure proper form.

Feeling the burn?

Don’t worry – that’s a good thing! After a few seconds, you should feel this exercise in multiple muscle groups, including the abs, arms, back, and anterior thigh muscles.

plank exercise
Photo: FamilyLifeGoals.com

Waist

Prop your back against a wall before assuming a mild squat position.

Lace your fingers together (or better yet, pick up a weighted object) and slowly move your hands from side to side, twisting at the waist.

Squeeze your core muscles as your keep your back pressed against the wall.

waist exercises
Photo: Pinterest.com/explore/medicine-ball-abs/

Squats

Squatting is the best way to achieve beautifully toned legs and glutes. Spread your feet shoulder-width apart, adjusting your weight to find your perfect balance.

Begin squatting down slowly, as if sitting down into a chair. Look down to check that your knees and feet are forming a straight line- your knees should not go beyond your toes.

The deeper you go, the more of workout. As always, keep the core tight, too!

squats exercise
Photo: WomensHealthmag.com

Push-Ups

The dreaded exercise of most middle school P.E. classes, push-ups are a go-to for effectively strengthening the arms, shoulders, and chest without using free weights.

To correctly perform push-ups, get into a raised plank position, making sure that your elbows, wrists, and shoulders are all aligned.

Spread your fingers to evenly distribute your weight throughout the hands and to avoid adding extra tension on the wrists.

Next, lower yourself as close to the ground as possible while keeping your neck and spine elongated. Try to get your chest as close to the floor as you can before slowly pushing back up in a straight line.

While performing this exercise, it’s important to keep your core muscles tightened to prevent straining the lower back.

push-up exercises
Photo: PopSugar.com.au

Abs & Glutes

Position your hands and feet on the floor, forming a triangle with your body.

As shown in the picture, raise and extend one leg as high as you can before pulling your knee toward your nose. Make sure to keep those hips squared.

Return to the starting triangle and repeat with your other leg.

Abs & Glutes Exercises
Photo: PopSugar.com

Ab Exercises

Lie on your back, making sure your lower back is grounded into the floor.

Bend your knees and raise them into the flat tabletop position shown, extending the arms so that the hands are touching the knees.

Slowly extend the right leg and right arm out, then pull them back into the starting position.

Alternate sides.

Ab Exercises on back with knees up
Photo: PopSugar.com

Thigh, Glute & Back Toners

Optimizing your exercises to work more than one muscle group at a time is a great way to smash out several areas at a time.

Being this exercises by propping yourself into a table-top position on the hands and knees as shown in the picture.

Lengthen the neck and spine, tighten the core, and extend one leg. Try to keep your hips squared and your leg extending straight back.

At the same time, raise the opposite arm with the palm of your hand facing the midline of the body.

Repeat on the opposite side.

Thigh, Glute & Back Toners
Photo: PopSugar.com

The Ultimate Four-Week Plan

Week 1: Do the following for six days:

  • 2 minutes plank
  • 1 minute push-ups
  • 1 minute abs and thighs
  • 1 minute abs
  • 1 minute abs and buttocks
  • 1 minute waist
  • 2 minutes plank

*Have a ten-second break between the exercises.

Week 2: Alternate the following sets for 6 days.

Set 1:

  • 3 minutes plank
  • 3 minutes abs
  • 3 minutes thighs and buttocks

*Have a 15-second break between the exercises.

Set 2:

  • 3 minutes waist
  • 3 minutes push-ups
  • 3 minutes abs and buttocks

*Have a 15-second break between the exercises.

Week 3: Repeat the Week 1 set.

Week 4: Repeat the Week 2 sets.

With discipline and a commitment to completing this four week schedule correctly, you are guaranteed to achieve incredible results.

It only takes ten minutes of your day to see the BIG changes you seek.

To maximize your results, double your efforts and max out for twenty minutes!

Are you going to try this 7 Easy Exercise plan? Tell us why, when you SHARE it on social media!

 

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