BODY CHANGE WITH THESE 5 SIMPLE EXERCISES IN 4 WEEKS! #diet #naturalremedies th #weightloss #burnfat #diet #naturalremedies #weightloss #beauty

While many people choose expensive gym memberships, special equipment and supplements, there are also those who like to keep it simple – eat less but healthy and perform body weight exercises at home. Who gets better results?

In general, it’s the people who don’t forget that the focus of their goals and manage to introduce healthier habits into their existing lifestyle without relying too much on outside tools and trends, these people achieve sustainable progress and lead happier lives.

That’s why in this article we’d like to encourage you to stop worrying about whether you should start performing miraculous exercises or try the latest super food with sensational fat loss properties and simply go back to the basics.

If you do these five exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month! It’s obvious that you won’t get the body of your dreams in such a short period (especially if you have a lot of excess weight), but we guarantee you that you’ll feel like you’re one huge step closer to your goal.

Let’s get started:

#1. Plank

The plank is one of the greatest and most underrated exercises ever.


It’s practically a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Just get into a push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt.

#2. Push-ups

The push-up is the ultimate body weight exercise that utilises literally every major muscle in your body, therefore helping you firm your whole body.



Get into a plank position, placing your hands directly under the shoulders and push your whole body up, maintaining a straight line with the legs, back and buttocks. Lower your body down on the same way and repeat.

#3. Squats

Squats will help you build your quads, hams, calves and most of all those glutes! Whilst strengthening your whole core and enhancing greater overall fat burning.


For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, always at a minimum 90 degree angle, if you can go lower, then perfect, but not touching the floor or causing pain to the knees as this defeats the point. Keeping your head facing forward. Make sure that your back is straight. Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your legs and glutes.

BODY CHANGE WITH THESE 5 SIMPLE EXERCISES IN 4 WEEKS! #diet #naturalremedies th #weightloss #burnfat #diet #naturalremedies #weightloss #beauty

#4. Bird-dog

From a plank position, prop yourself on your knees and hands then simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.


Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.

#5. Lying hip raises

The lying hip raise is the perfect body weight exercise for building powerful glutes and hamstrings whilst also strengthening your abs, back and thighs.

Lying hip raises

Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.

The four-week plan

This program consists of two separate basic workouts:

Workout #1

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

Rest for 10 seconds between each exercise.

Workout #2

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

Rest for 15 seconds between each exercise.

This is performed 6 times per week, followed by one rest day.


Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest


Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest

Rotate week 1 and week 2 for the duration of the exercise programme

If you perform this program, you’ll be surprised with the results. Your body will be stronger and tighter, you should feel better and your health should improve significantly (of course, as long as you pair the workouts with healthy meals and plenty of water).

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Weight loss and body transformation does not come easy and requires a lot of self-control and dedication. Anybody who is health aware should care about their bodies and not just about the way they look but also for the general health of the body and the optimal functioning of it.

In order to achieve this, you need only two things: a clean and healthy diet and exercise.

You don’t need anything fancy or expensive you only need your gym membership and your own motivation to succeed. Exercise along with a healthy diet will give you the results you need only if you stick to it. Along with a clean diet do these 5 important exercises in order to speed up the process of weight loss and toning up your body.

The plank is a simple exercise that affect a lot of muscle types at once and can burn a lot of calories even while you are staying still. That makes the plank a very effective exercise and a must do in the home or the gym.


Start by taking a push-up position on the floor and then bend you elbows at a 90-degree angle. Support your body with the toes too and stay in that position as much as you can while keeping your body straight. Make sure to extend the plank time each time you do it. The ultimate goal is 4 minutes.

This is the most common exercise that also works with many muscle types at once. Support your body on your hands and feet and push up your body with your back in a straight line.

Stand up straight with you back and widen your legs just a little bit. Bend you knees in the squat position at a 90-degree angle and start repeating the movement. This is very useful exercise as it can burn fat much faster and help you build stronger core, legs, back legs and hamstrings.

Support your body with your knees and hands. Stretch one hand and one leg of the opposite side and alternate between them. Keep your body balanced and straight.

Lying Hip Raises:
These raises will work with your glutes and hamstrings. All you need to do is lie on you back and lift your body up with the soles of your feet. Squeeze you glute muscles while you do the repetitions.

4 Week Workout Plan:

1st Workout

1 minute plank
1 minute push-ups
2 minute squats
1 minute bird-dog
1 minute lying hip raises
1 minute plank
1 minute push-ups
2 minute squats

2nd Workout

3 minute plank
3 minute bird-dog
3 minute lying hip raises
1 minute push-ups

All you need to do is alternate between these two groups of exercises every week in this order.

1st Week

Day 1 – 1st workout
Day 2 – 2nd workout
Day 3 – 1st workout
Day 4 – 2nd workout
Day 5 – 1st workout
Day 6 – 2nd workout
Day 7 – Rest

2nd Week

Day 1 – 2nd workout
Day 2 – 1st workout
Day 3 – 2nd workout
Day 4 – 1st workout
Day 5 – 2nd workout
Day 6 – 1st workout
Day 7 – Rest

After you have finished these 2 weeks repeat them once more and that would be the final 4-week weight loss and body transformation period.

BODY CHANGE WITH THESE 5 SIMPLE EXERCISES IN 4 WEEKS! #health #fitness #weightloss #fat #diy #drink #smoothie #weightloss #burnfat #diet #naturalremedies th #weightloss #burnfat #diet #naturalremedies #weightloss

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