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

Getting the body you had always wanted is not the most effortless thing to do, but rather accomplishing the objective can change your life!

Therefore, you just have to decide and go for it!

We suggest a set of 7 exercises which can fully transform your boy in a month! What’s great about it all is that you only need 10 minutes a day, and you won’t need to go to the gym or buy some special equipment.


The plank is one of the best full-body exercises ever. It is static, and you should only hold a proper position to get its effects. You should prop yourself on the elbows, forearms, and forefeet, with a straight back.

Note that you should not raise the bottom or lower the waist. You should feel comfortable while holding this position. While standing in this way, you will tone the arm muscles, the abs, the back, and the anterior thigh muscles.


From a plank position, just push yourself up with the arms, but with the legs, back, and bottom in a straight line. Then just return to the initial position. This will strain the belly muscles and arms.



You should stand on the soles, with your feet should be shoulder-width apart. Start as if slowly sitting down on a low imaginary chair. Your feet and knees should form a straight line. For a better balance, you can stretch the arms in front of your body. When down, slowly push yourself up.

Thigh and bottom muscles

Prop yourself on the knees and hands, stretch one leg and the opposite arm simultaneously. Yet, make sure you keep the leg straight and do not let it bend. Repeat with the other leg and arm.

Ab exercises

Lying on the back, with the arms stretched up, slowly lift the left leg, bent at the knee, and touch it with the right hand. Repeat with the right leg and left arm.


Abs and buttocks

Prop yourself on the feet and hands to create a triangle above the floor. Lift one leg as high as you can, and gradually lower it, in order for the knee to touch the tip of your nose. Do the same with the other leg.

We suggest the following 4-week program to help you achieve your goal:

The four-week plan

Week 1:

Every day, for 6 days, follow the schedule above:

  • 2 minutes- plank;
  • 1 minute- push-ups;
  • 1 minute- abs and thighs;
  • 1 minute- abs;
  • 1 minute- abs and buttocks;
  • 1-minute- waist;
  • 2 minutes- plank.
  • Rest for 10 seconds between exercises.

Week 2:

In the next 6 days, alternate the following sets:

Set 1:

  • 3 minutes plank;
  • 3 minutes abs;
  • 3 minutes thighs and buttocks.
  • Make a 15-second break between exercises.

Set 2:

  • 3 minutes waist;
  • 3 minutes push-ups;
  • 3 minutes abs and buttocks.
  • You should rest for 15 seconds between exercises.

Week 3: repeat the Week 1 set.

Week 4: repeat the Week 2 sets.

After the end of this workout program, you will be amazed by the results!

Yet, we strongly advise that you make it a habit of doing these exercises daily, as they will help you keep the body in shape, and improve it even further.

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