5 Simple Exercises That Will Transform Your Body in Just Four Weeks

For those who want to have a fit body, it is not an easy task. It requires determination, willpower, motivation and resilience. 

Getting started is the hardest part of living and maintaining a healthy lifestyle, and once you've overcome that hurdle, you've reached the most important phase. Once you see results, it’s almost impossible to stop.

Tips for getting started:

The most important thing is to first make sure your diet is under control because it is said that abs are built in the kitchen

When you sort out your diet, the next step is to perfect your workout routine.

Choose the right workout

If you're not sure where or how to start, here are 5 exercises, perfect for any beginner looking to make positive lifestyle changes, and no longer than four weeks.

Caution: These exercises all require perfect form to avoid injury.

1. The plank

Benefits :

A basic exercise that strengthens your abdominal area, back and shoulders. In addition to strengthening the core, it helps with your posture, reduces (prevents) back pain and improves your balance.

Instructions :

Starting position – lie on the floor in a push-up position and bend your elbows 90 degrees, resting your weight on your forearms. Your elbows should be directly under your shoulders.

Keeping your body in a straight line and engaging your core, hold this position.

Start by holding the pose for 30 seconds and gradually increase the time as you progress.

2. The push-up

Benefits :

Work as a full-body exercise and strengthen your forearms, shoulders, chest, abs, back and legs. Plus, they engage your core and increase your strength.

As a compound exercise targets multiple muscles at the same time. The advantage of this exercise, as with planks, is that there is no need for equipment to do it and it can be done at home, outdoors or anywhere.

Instructions :

Starting position – standard push-up (your hands are on the ground directly under your shoulders, your core is tight and your entire body is straight).

Lower your body toward the floor, while your back is flat and straight.

Keeping your core tight, exhale and push yourself up, while your entire body is still perfectly straight.

3. The Squat

Benefits :

A core exercise to increase your lower body strength, stimulate muscle growth, strengthen your joints and even improve your balance. By engaging your core and lower back, they help you improve your posture at the same time.

Works:

Several muscles in your body (quadriceps, hamstrings, calves and glutes).

Instructions :

Starting Position – Standing facing forward, chest up and feet shoulder-width apart, bend your knees and push your butt back, keeping your head up and allowing your back to arch slightly.

As you bend down, bring your thighs parallel to the floor,

Resting your weight on your heels, push through your heels to return to the starting position.

From the start, use your own body weight. As you improve, you can add more weight to your squat.

4. The Bird Dog

Works:

Your trunk as well as your lower back,

Benefits :

Helps improve your overall balance, strengthens your back, especially your lumbar spine.

Instructions :

Starting position – place yourself on the floor on all fours, keeping your core straight and your spine and neck neutral

Slowly extending your left leg, bring it parallel to the floor (your leg should be above hip height).

Next, slowly raise your right arm, keeping it parallel to the floor and straight.

Hold this position for a few seconds, then lower your leg and arm.

Switching to the opposite arm and leg, repeat.

5. The glute bridge

Targets:

Your glutes, but it also targets your core as well as your hips

Benefits :

This is a key exercise to prevent lower back pain, without any equipment for this exercise, so you can do it anywhere, even in the comfort of your own life. bedroom. It is particularly useful if you have an office job and don't move around enough, or if you frequently suffer from lower back pain.

Instructions:

Starting position – lie on the floor face up with your knees bent and feet flat on the floor. Keep your arms at your sides with palms facing down

Slowly lift your hips until your hips and shoulders are perfectly straight, your glutes squeezed tight, and your core tight.

Stay in this position for a few seconds and come back down.

Noticed :

A healthy body and overall good physique takes months or even years of determination and you need hard work to achieve it. This workout is your starting point, try it for 4 weeks and see how your strength and body improve.

When you're done once, you're ready to take the next step in your fitness journey.