Transform your body in 4 weeks using 5 very simple exercises

Transform your body in 4 weeks using 5 very simple exercises

Everyone knows that in addition to a balanced diet, physical activity is essential to maintain a healthy and fit body. If you notice that your body develops a variable geometry due to overeating or an unhealthy lifestyle, follow these 5 very simple exercises that will help you get stronger in just 4 weeks!

Beyond its ability to tone your body and give you a dream silhouette, physical exercise keeps you healthy and allows your body to increase its energy levels. What's more, it is accessible to you within your home and requires only good will to work wonders on your body and your morale!

For this purpose, here are 5 very simple exercises to combine with a balanced diet. You will be able to observe their effects on your body and muscles after only 4 weeks!

The pumps

With its ability to target all muscles, this exercise strengthens the body while increasing its power. When lying on the ground, rest on the palms of your hands and the tips of your feet. Be sure to keep your arms well stretched so that they form a straight line with your shoulders. Once in position, bend your elbows by keeping the body wrapped throughout the movement. Reassemble upward, stretch out your arms and repeat.

The board

Often underestimated, this very simple exercise makes it possible to tone the whole body using a single movement. To do this, move to the pump position. Lay elbows flat, making sure to keep the angle 90 degrees and rest on the tips of your feet. It is very important to keep your muscles tight and to keep a straight line. While maintaining this position, try not to move your waist or your buttocks.

The "bird dog"

Start with a board position and rest your knees and hands on the ground. Keeping your body upright, extend your left arm in front of you as well as your right leg in the back. Hold this position for a few seconds and alternate with the left leg and the right arm. This exercise will help you firm up your lower back and abdominals.

Squats

This fat burner exercise primarily targets the glutes and legs, but it also helps strengthen your abs and the upper part of your body. To perform a squat, stand upright with your legs slightly apart. They should create a straight line with your shoulders. Staying upright, get down to the ground while sitting, ensuring that your knees never get past the points of your feet. Use your heels as support to go up and repeat the movement.

The "hip thrust"

To perform this exercise, lie on the floor with your arms open at 45 degrees. Make sure the palms of your hands are flat on the mat and bend your knees. Once in position, raise your buttocks by sheathing them up and down slowly to the ground. Be sure to keep the body straight. This exercise is ideal for firming the hamstrings and glutes as well as the thighs and the abdominals.