Here we present a set of exercises that will completely transform your body in just 4 weeks. You won’t have to spend money on a gym and special equipment — all you need is willpower and 10 minutes a day.

  • Plank

How to do it: Plank is an isometric (static) exercise where the rule is to hold your body correctly. Follow the example above: keep your back and legs straight without sagging or arching.
Results: If done correctly, the exercise works the abs, back, buttocks, legs, and arms. It also improves posture and general muscle tone.

  • Push-ups

How to do it: The initial position is a plank with straight arms. From there, lower yourself as far as you can. Make sure your back, pelvis, and legs form a straight line. Then slowly return to the initial position.
Results: Affects the chest, arms, and abdominal muscles.

  • Buttock and thigh muscles workout

How to do it: Stand on the ground and stretch the right arm and left leg in a straight line. Bend them slowly and touch the right elbow to the left knee. Then, straighten up and switch the leg and arm.
Results: It is great for the hip-bending muscles and the torso. It will straighten the waist, buttocks and the back muscles.

  • Squats

How to do it: Just as push-ups are the essential upper body exercise, squats are the ultimate lower body move. Place your feet shoulder-width apart and then start squatting down/back as if you were going to sit in an imaginary chair. Keep your back straight, and extend your arms outwards for balance if needed. Then, slowly raise yourself back up.
Results: Strengthens muscles of the buttocks, thighs, and ankles.

  • Exercise for abs

How to do it: Lie flat on your back, raise one leg and bend at the knee, then touch your hand to your knee. Repeat on the other side.
Results: Strengthens the core muscles and burns fat due to dynamics.

  • Abs + buttocks

How to do it: Prop yourself on your hands and feet to feel tension in your back. Raise one leg as high as you can, then start lowering your upper body without lifting the second heel off the floor.
Results: Strengthens the muscles of the waist, abs, and buttocks.

  • Waist

How to do it: Lie facedown on the floor with your arms bent at the elbow and placed beneath your head. Lift your upper body as far as you can. Stay in this position for a second, and slowly return to the initial position.
Results: Tones and strengthens the spinal muscles.

  • The Four-Week Plan

Now that you have the exercises, here is the four-week plan to get you toned and in shape!

Week 1:

Do the following for six days:

– 2 minutes plank;
– 1 minute push-ups;
– 1 minute dead bug;
– 1 minute downward dog leg pull;
– 1 minute ball twist;
– 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 dead bug;
– 3 minutes downward dog leg pull.
– Have a 15-second break between the exercises.

Set 2:

– 3 minutes ball twist;
– 3 minutes push-ups;
– 3 minutes downward dog leg pull.
– Have a 15-second break between the exercises.
– Week 3: repeat the Week 1 set.
– Week 4: repeat the Week 2 sets.

If you follow this for the full 4 weeks, you’ll be looking and feeling better than ever before! Good luck!

Here we present a set of exercises that will completely transform your body in just 4 weeks. You won’t have to spend money on a gym and special equipment.

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