Transform Your Body in Just 4 Weeks With These Five Simple Exercises

There is no magic potion that can instantly help you get the healthy and fit body you dream of, unless you work hard to make it.

Claude Bouchard, director of the human genomics laboratory at Pennington Biomedical Research Center in Louisiana, says:

“There is no pill that comes close to what exercise can do. And if there was one, it would be extremely expensive.”

Yet, the way to get it can be completely free, as it is a combination of a healthy diet, and regular exercise.

Regular exercise is crucial for overall health and offers a myriad of health benefits, such as:

  • Treats various chronic conditions, from Type 2 diabetes to heart failure, treats anxiety, fatigue, and energizes the body
  • It makes the fat cells shrink, by stimulating the burning of fat
  • Exercise is great for your brain, and it improves memory, fights depression, and improves learning skills
  • Regular exercise improves the skin, by supporting blood flow, and thus helping the transport of oxygen and nutrients throughout the body
  • Controls blood sugar levels
  • Regular exercise makes people feel better and prevents depression since it stimulates the release of chemicals in the brain—serotonin, norepinephrine, endorphins, dopamine
  • It slows down aging and lengthens the lifespan since it makes the body cells age slowly

The following five exercises will help you improve the way you look and feel in only a month:

  1. Plank

This whole-body workout provides fascinating effects and helps you get a toned six-pack. Start in a push-up position, with the elbows bent at 90 degrees. Support the body on the elbows, forefeet, and forearms, and hold.

  1. Push-ups

Push-ups engage all body muscles and provide incredible effects if done regularly.

  1. Squats

Squats strengthen the core, and build strong quads, calves, and hams. Make sure you do them slowly, as lower as you can, with the face faced forward, the spine straight, and the hips parallel to the floor.

  1. Bird-dog

This exercise will strengthen the abs and the lower back. Start in a plank position, supporting the body on the hands and knees, and stretch one leg and one arm on the opposite side. Hold, and switch the leg and the arm.

  1. Lying hip raises

This exercise tones the hamstrings and glute muscles, thighs, back and abs. Start lying on the floor, with the knees bent and the feet set on the ground. Stretch the arms towards the outside at a 45-degree angle, “squeeze” the glute muscles, and lift the hips.

Here is the 4-week exercise plan you should follow, consisted of 2 different basic workouts:

1st Workout

  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes;
  • Bird-dog – 1 minute;
  • Lying hip raises – 1 minute;
  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes

You should make a 10-second break in between exercises.

2nd Workout

  • Plank – 3 minutes;
  • Bird-dog – 3 minutes;
  • Lying hip raises – 3 minutes;
  • Push-ups – 1 minute

You should make a 15-second break in between exercises.

1st Week

  • 1stDay – 1st Workout
  • 2ndDay – 2nd Workout
  • 3rdDay – 1st Workout
  • 4thDay – 2nd Workout
  • 5thDay – 1st Workout
  • 6thDay – 2nd Workout
  • 7thDay – rest

2nd Week

  • 1stDay – 2nd Workout
  • 2ndDay – 1st Workout
  • 3rdDay – 2nd Workout
  • 4thDay – 1st Workout
  • 5thDay – 2nd Workout
  • 6thDay – 1st Workout
  • 7thDay – rest

Now, start it all over again for two more weeks. After finishing the program, you will have a strong, toned, and healthier body.

Start now!

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