7 exercises that will transform your whole body in just 4 weeks

Are you worried about your weight or your shape? Don't have time to run? Well, experts say that if you only have 10 minutes a day, you can get in shape without an expensive gym membership.

Want to know how?

1. the board

If done correctly, the plank will work your abs, legs, arms, butt, and back. This will improve your posture and strengthen your core. All you have to do is turn your body towards the floor and keep it in a straight line using your forearms and toes. Be careful not to arch your back or legs.

2 . push ups

To do this safely, start in a plank position with your arms straight. Then slowly lower your body to the floor as much as possible. Keep your back, legs and pelvis in a straight formation. Now gradually return to the original position.

In no time, push-ups will create powerful arms, shoulders, and pecs. They will also tighten your abs. In fact, famed strength trainer Mark Rippetoe says deadlifts are mechanically superior to bench presses because they work more muscles simultaneously.

3. Work thighs and butts

Start by standing on your legs and arms. Next, stretch your right leg and left arm in a straight line. As you bend them slowly, touch your right arm and left leg. Return to the starting position and repeat the operation with the other arm and leg. It will make your back strong as it works the back muscles. Besides, your torso, waist and buttocks will also be toned and strengthened.

4 . Squats

Squats are the answer to a powerful butt, thighs, legs, and ankles. Put your feet firmly on the floor and place them at shoulder length. Imagine that you are sitting on a chair. Make sure to keep your back straight, knees and feet aligned. To keep your balance, raise your arms. Then slowly return to the starting position.

5. Absolute Abs

To have a strong core and burn fat, this exercise is a staple. Just lie on the floor on your back. Stretch your arms above your head. Keep your knees bent. Now slowly raise your upper body and touch your toes with your straight arms. Gradually return to your original position.

6 . For tight abs and buttocks

With your face toward the ceiling, rest on your hands and feet. At this point, your back should be tight. Now raise one leg as high as you can and then start lowering your upper torso. Be careful not to lift the heel of your other foot off the ground. Do this every day for four weeks to get the perfect waist, butt, and abs.

7 . the size.

Lie with your face towards the mat. Bend your arms at the elbow and lay your palms flat on the floor. Keeping the position of your feet unchanged, lift your torso as far as possible. Hold the position for a second and return to your original position. With this exercise, your spinal muscles will strengthen to give you a great back.

During the first week, do the plank and waist exercise for two minutes and the other exercises for one minute each. The following week, do the exercises for 3 minutes each. Repeat this cycle on the 3rd and 4th weeks. There it is! You'll have a body ready to show off!