7 Simple Tips to Completely Transform Your Body in Just Four Weeks

Everyone is trying to get fit and in shape for the New Year. If you were to ask a complete stranger what their New Years resolutions were, I guarentee you that getting in better shape is up there, high on their list. But, the problem is, most people fall short on their plans. Something always comes up. They’re too busy, their schedules are too crazy or they just don’t have the motivation to do it.

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But, getting in shape is easier than you think. In fact, in just four weeks, you can really transform your body – and you don’t have to spend hours at the gym to do so.

Here’s seven simple exercises that will strengthen your body, help build muscle and allow you to shed those holiday pounds

1. Plank 

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A plank is the best way to target the majority of your muscles in one, simple way. By doing the plank, you don’t have to move much, which is nice for those lazy people. But, be aware, it does take a lot out of you. Follow the above picture to ensure you’re doing the exercise right. Prop your body up on your elbows, front of your feet and your forearms while keeping your back perfectly straight. It’s going to become increasingly difficult the longer you remain in the position. If your body begins shaking, you’re doing it right.

2. Thigh and Butt Workout 

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This exercise will allow you to work out your inner thighs and your butt, which everyone is dying to tone. Begin the exercise by propping yourself up on your hands and your knees and continue by stretching one leg out and the opposite arm out at the same time. Then, switch off to the other arm and leg combination.

3. Push Ups 

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You’ll always here people egging you on to do the standard push-ups to work out. They might be difficult for beginners, so you can always do an easier form of a push-up if you’re not quite at arms strength yet. The key thing is to keep your back, bottom, and legs in a straight line in order to work you muscles.

4. Squats4

Squats are great for working your butt and your legs. If you want to lift your behind and get some tone up in your thighs, squats are the way to go. Make sure your legs are spread shoulder length and when you bend, your knees don’t go out past your feet. As well, make sure you really drop that behind into the squat, to feel it.

5. Abs and Core 

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Everyone’s looking to tone those abs into a six-pack before the summer comes around. For this exercise, lie on your back and stretch both arms and legs back. Initiate the exercise by bending one knee and touching it with the adjacent arm. Then, go back to the original position. Then, do the same with the opposite arm/leg. Make sure your left arm goes to your left leg and your right arm goes to your right leg.

6. Waist and Tummy

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This exercise will allow you to tone your waist and bottom tummy section, where you most likely want to tone the most. The exercise is similar to a Russian twist, which you can do seated. For this, lean against a wall with your legs spread apart. With a weight or a medicine ball, rotate your waist to the left and the right. It’ll strengthen your core muscles and give you that ripped tone.

7. Abs and Butt

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The extended mountain climber can help you get your abs and booty popping at the same time. Prop yourself back so your body is equal to a triangle above the floor or yoga mat. Raise one leg as high as you can, and then lower it slowly into a runners position. Repeat with the other leg.

You can, of course, do these exercises as frequently as you’d like, but the four week plan is something simple to get anyone started.

The four-week plan

Week 1:

Do the following for six days:

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.

Have a ten-second break between the exercises.

Week 2:

Alternate the following sets for 6 days.

Set 1:

3 minutes plank;

3 minutes abs;

3 minutes thighs and buttocks.

Have a 15-second break between the exercises.

Set 2:

3 minutes waist;

3 minutes push-ups;

3 minutes abs and buttocks.

Have a 15-second break between the exercises.

Week 3: repeat the Week 1 set.

Week 4: repeat the Week 2 sets.