Transform Your Body In Just 4 Weeks With These 5 Simple Exercises

Want to feel better and look better? Getting fit is not easy, it takes determination and consistency. It´s all about eating healthy, working out, sleeping well and living a life free of stress and negativity.
Diets don´t work, instead of sticking to a restrictive diet, it is always better and easier to change your eating habits gradually. Eating healthy can be fun, there are so many easy and delicious things that you can eat that are actually good for you. Food should be your medicine, by making the right decisions you are doing your body a big favor and you keep the doctor away!
Apart from eating healthy, it is always a good idea to do some exercise, you can start by walking at least 30 minute per day every day. Benefits go from, helping you lose weight and de-stress to lowering your blood pressure and reducing your risk of many chronic diseases. If you don´t want to spend money on a gym there are many easy and effective exercises that you can do at home apart from walking.
We looked for the best 5 exercises for you to put into practice. By doing these exercises on a daily basis and changing your eating habits, you will feel better, you will have more energy and you will lose weight.

1. Plank
It’s one of the most effective exercises ever, it will help you build a strong core, ripped abs and strong shoulders.
Just get into 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, engage your core (try sucking your stomach in towards your spine), and hold it, for beginners, start with 20 seconds and gradually work your way up as you progress. By working out your core, you strengthen your entire body and also protect your body from undue injury.

2. Push Ups
By doing pushups, you work every major muscle in your body. You only have to use your bodyweight and you can do it anywhere you want outside, at home in the garden. This exercise will strengthen your shoulders, forearms, abs, chest, legs and back.
Standard push-up position, place your hands on the ground directly below your shoulders, your whole body are straight. Go lower, while keeping your back flat. Tighten your core, inhale and exhale, then push back up, while still being straight.

3. Squats
The squat is an exercise that works multiple muscles in your body. This will strengthen your core and your lower body (quadriceps, hamstrings, calves, and glutes), hips, and your back. Squats stimulate muscle growth; it will strengthen your joins and improve your balance.
Stand facing forward with your chest up and your feet shoulder-width apart. Bend your knees and push your butt back as if you are sitting down in an invisible chair. Keep your head up and allow your back to arch ever so slightly (make sure you don’t let it round).

4. Birth Dog
The bird-dog exercise strengthens your lower back and abs.
From a plank position, prop yourself on your knees and hands and 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
This is another great bodyweight exercise that will help you build powerful gluts and hamstrings, while working your abs, back and thighs at the same time.


Simply lie on your back on the floor with bent knees and flat feet. Squeeze your gluts and lift your hips toward the ceiling as high as possible and hold. Slowly lower yourself down and repeat.
You have no excuses! These exercises are easy to do and you will start seeing results in 1 month if you stick to the routine and exercise at least 3 or 4 days a week. You can do it! Share this with your friends and family.