7 Simple Exercises for a Complete Body Transformation in Just Four Weeks

In order to stay fit, you need to eat healthy and be active all the time. However, busy lifestyles and hectic schedules can make this difficult and you don’t have time to go to the gym. Nevertheless, in this article you can read about how to stay fit and healthy, without going to the gym.

4 Week Full Body Workout

If you want to strengthen your muscles and tone your entire body, you need to repeat the following 7 exercises for a month.

1. Plank
   
   

Your belly should be on the floor, and your feet need to be hip width apart. Your palms need to be placed besides your chest at shoulder’s width apart. Your starting position needs to resemble the one for a push-up.

Raise yourself up and put all of your weight on your toes. Then, lower your arms, one at a time, and make sure that your forearms are touching the floor. The weight needs to be equally distributed to your forearms and your toes.

Your back needs to be kept straight and your head needs to be faced towards the floor, and the core and buttocks should be tightening. Your hips need to be in line with the legs and back.

2. Push-ups

You need to be in a plank position, and your hands need to be a bit more than shoulder-width apart. Your toes need to be steady on the floor. The core muscles need to be tight and the hips completely flat.

Breathe in, looking straight ahead start to lower your body downwards. The shoulders should be kept back and the elbows tucked in. Your back must not arch.

While you are breathing out, return back, and make sure to maintain the same position of the body.

3. Squats
   
   

Stand up and place your feet shoulder-width apart and your toes need to be pointed straight ahead. Keeping your back straight, lower yourself from the knees and hips. The thighs need to be in line with the floor.

Maintaining the same posture, move up. Your knees need to be aligned with the toes during the entire exercise so that you can prevent an injury.

4. Donkey Kicks

Place yourself on all four and your hands and knees should be shoulder and hip’s width apart. Your glutes and abs need to be kept tight and you need to lift your heels toward the ceiling and your foot should come directly over the butt. The thigh shouldn’t be higher than the torso. In this way, you can prevent spine injury.

Maintain this position and return in a slow manner toward the floor sans touching it.

5. Dead Bug
   
   

Lie down on the back and put your legs at a straight angle. Your calves need to be in line with the floor. You need to put your hands on your knees.

Extend your right leg and right arm into a straight line, and allow your limbs to rest above the ground. Go back to previous position and do the same with your left leg and arm.

6. Downward Dog Leg Lift

Position yourself in a downward facing yoga position. Your hands need to be on the ground in front, the feet and hip’s width apart and the neck straight. Your hands and feet should carry your weight. The hips need to be square and you need to raise the right leg back in height with your hip.

Then, change into a position for a high plank and put your right leg in your chest. The spine needs to be curved inwards and tucked in the chin. Next, release and return to downward facing dog, stretching the right leg so that it is in straight line with the back.

7. Ball Twist
   
   

Stand up and place your back against a wall. Your feet need to be hip width apart. You need to slightly bend your knees and stretch your arms in front, holding a medicine ball. You need to tighten your core and move your arms from one to another side. Make sure that your torso is straight and almost touching the wall.

The 4 Week Plan

You need to work from Monday to Saturday, and take a break on Sunday.

Week 1:

• Plank- 2 minutes
• Push-ups- 1 minute
• Donkey kicks- 1 minute
• Dead bug- 1 minute
• Squats- 1 minute
• Ball twist- 1 minute
• Downward dog leg lift- 2 minutes

You need to take a 10 seconds rest between each exercise.

Week 2:

You need to alternate between these sets:

Set 1:

Each exercise needs to be performed or 3 minutes. You need to rest 15 seconds between exercises.

• Dead bugs
• Plank
• Downward dog leg lift
• Donkey kicks

Set 2:

Each exercise needs to be performed or 3 minutes. You need to rest 15 seconds between exercises.

• Plank
• Ball twists
• Squats
• Push-ups

Week 3:

Repeat the first week.

Week 4:

Repeat the second week.

Source: Daily Health Post

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