7 Awesome Exercises That Can Transform Your Whole Body in 4 Weeks

You want to have a nicely shaped body, but visiting the gyms is very tiresome for you or very expensive, then we have the solution for you. In this article we shall present you 7 effective exercises that if you perform them for 4 weeks in a row you will manage to have the body shape you have always wanted to have. Moreover, they can be performed at the comfort of your home without the need of any special equipment.

7 Effective Body Shaping Exercises

The follow-up of these 7 exercises for one month will provide you with curvy and firm silhouette. This is the ideal physical training that will work all your body muscles. All you need is to have a strong will and strength to keep on with this workout guideline and the positive results will be guaranteed.

Bear in mind in order to experience optimal results these exercises need to be accompanied with a healthy and balanced diet and good body hydration meaning drinking plenty of water.

The performance of these 7 exercises can transform your whole body in 4 weeks.

Here they are:

  1. Slots

Take a standing position with your feet at hip-width. Then, make a big step forward with your right leg and start lowering your body till the right thigh is in parallel line to the floor and the right tibia is vertical. Bring the left knee to the ground meanwhile keeping the weight on the right foot. After that, slowly go back to your initial position. Change sides and repeat the same procedure. Do 15 repetitions for each leg.

  1. Squats

Make the perfect squat by keeping the feet flat on the ground. Then, position your body at 90 degrees by bending the legs. The hips need to be in parallel line to the ground. Make sure to keep your upper back straight and the chest forward. Perform 15 – 20 repetitions.

  1. Stretches

Begin this movement in a squat position with your legs apart a little bit wider than the one at width shoulders apart. Lower your body down to the ground by placing your hands and then stand on your hands and extend your legs behind you. Start bringing your whole body to the floor by lowering your elbows. Then, by using your arms jump up and return to your initial position. Do 15 to 20 repetitions.

  1. Plunks

This exercise targets the gluteal muscles, back and arms making them firmer and toned. For that reason, put your elbows under your chest at shoulders’ width. Stand on your toes and try to keep a position where your back is straight. Keep this position for 1 minute.

  1. Pushups

The pushups are targeting the chest and arms; therefore there are vital movements in this workout plan. Here it is how to properly perform them:

Position your hands on the floor at a chest width meanwhile supporting the body on your toes. Start lowering your arms till the body is in parallel line to the ground. Go back to the starting position and do 15 – 25 repetitions.

  1. The shell position

Take a lying position on your side with your legs together and knees bent at 45 degrees. Support your body on the elbow by bending the arm at 90 degrees. Start with holding your feet together and then raise the knee as high as you can but without moving your hips or pelvis. Make sure to keep your other leg on the ground. Pause for a while and after that bring the upper part of your leg back to its initial position. Perform 20 repetitions on each side.

  1. Abdominals

Take a lying position on your back, bent your knees and keep your feet flat on the ground at hip-width wide. Put your hands behind your head, but do not tie your fingers together. Start pulling your abdominals inwards by raising your body along with your head till you reach a straight position. Keep this posture for a moment, and then go down slowly. Perform 20 abdominals.


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