These 7 Simple Exercises Will Transform Your Body In Just 4 Weeks

Most of us have made a New Year’s resolution to stay fit. However, our fitness regime doesn’t last long as long as it should. The stressful and hectic lifestyle we have nowadays, further make this task discouraging.

Taking that into account, we have come up with some of the simplest exercises you can try, to acquire your ideal body in just ten minutes a day over four months.

1. Plank

1_stayfit

The plank is among the most basic exercises you can try on a daily basis. This exercise increases your overall strength and stability, by helping you tighten and strengthen your core. Prop yourself up on your forearms and feet. Be sure to keep your back as straight as possible and your core tight. Depending on how fit you are, hold this position for intervals between 10 seconds and a full minute.

2. Push-Ups

2_stayfit

The push-up is perhaps the most well-known exercise of all time. It is great if you want to train your upper-body. It helps to build up your chest, shoulders, and triceps. First, stay in a plank position, then bring your body down and press it back up. Your body should be straight throughout.

3. “Bird Dog”

3_stayfit

This is a yoga-inspired exercise that works well for toning your things and glutes. Stay in a position as shown in the picture, then bring one leg and the opposite arm in front of you. Repeat on the other side.

4. Squats

4_stayfit

Squats are exercises that are crucial for training the lower body. Start by squatting down as if you are about to sit in an imaginary chair. Your feet should be shoulder-width apart, and your back should be straight. You can extend your arms outwards if you feel the need to balance. Then slowly get back up.

5. Ab Crunches

5_stayfit

For ab crunches, lie flat on your back, raise a leg and bend at the knee. Then, touch your hand to your knee. Repeat on the other side.

6. Downward-Facing Dog Ab Crunch

6_stayfit

Start by getting into a triangular position, with your back and legs in straight lines to form a “V.” Then raise your leg to the air, as in the picture, and slowly bring it towards your chest. If possible, try to touch your kneecap. Return to the original position and repeat with the other leg.

7. Oblique Twist

7_stayfit

Keep your legs wide apart, and your knees somewhat bent. Prop yourself up against a wall, get a medicine ball and twist your body side-to-side. Try to touch the wall with the ball. You can also lace your hands together if you don’t find any medicinal ball.

Now that you know which exercises to try, let’s talk about the plan you should follow.

The Four-Week Plan:

Week 1:

For six days, do the exercises mentioned below.
 2 minutes plank
 1-minute push-ups
 1-minute bird dog
 1-minute ab crunch
 1-minute down-dog crunch
 1-minute oblique twist
 2 minutes plank
Rest for 10 seconds between the exercises.

Week 2:

Alternate the following sets for six days.

Set 1:
 3 minutes ab crunch
 3 minutes bird dog
 3 minutes plank

Take 15-second breaks between the exercises.

Set 2:
 3 minutes oblique twist
 3 minutes down-dog crunch
 3 minutes push-ups

Take 15-second breaks between the exercises.

Week 3: Repeat Week 1 exercises.
Week 4: Repeat Week 2 sets.

Do SHARE this useful advice with everyone you know!

H/T: Bright Side