6 Simple Exercises For A Complete Body Transformation In Just 4 Weeks!

In this article we are going to present you 6 simple exercises that you can perform in the comfort of your home and which will help you shape your body well in no time.

What Makes Exercise So Important?

Besides being effective when it comes to burning fat, they also condition your heart and lungs, the blood vessels and enables you organs to deliver oxygen to muscle cells more quickly. According to many studies, exercise can improve serious health conditions and even soothe the symptoms of Parkinson’s disease.

Moreover, exercise also improves mood, decreases depression and if fights anxiety.

Core Exercises

They are the best if you want to strengthen the core and their focus is on exercising the abdominal muscles.

Basic Abdominal Exercises



n order to perform this exercise, you need to lie on your back and stretch your arms behind the head. After that, lift your right leg, but make sure it is bent at your knee and then touch your knee with your left arm.

Variation: you can lift your upper body from the floor a bit.

You can do different crunches syles as well. All you have to do is to lie on your back and raise both of your legs, but make sure they are bent at the knees. Next, lift the upper body from the floor slightly and put your hands behind your head and rotate the left side while you pull the right leg closer to the head. Use your left wlbow to touch your right knee and make sure your legs are on the floor at all times.

Variation: hold the body off the floor and slow it down, with your legs nearly straight and arms stretched in front.

The Plank



This exercise helps you engage all your muscles and you can do it everywhere. All you have to do is to lie down flat on your stomach and place your elbows under your body. Push up with your toes. Make sure your back is straight and your elbows straight down from the shoulders. Moreover, tuck in your buttocks so that there is a straight line from your heels to your shoulders.

Upper Body Exercise

Push Ups



For this exercise, you need to be raised from the ground and lower yourself nearly to the ground using your arm and curving your elbows. Return to initial position and do it again.

Variation:if you are a beginner and the standard plank is too difficult for you, try doing one with your ankles crossed and your knees on the ground.

Lower Body Exercises

Buttock Exercises

In order to performe this exercise, stay positioned on all fours, with your hands placed under the shoulder line. After that, stretch backwards your left leg and move it up towards the body, as high as possible. Then, make sure to pull your leg back downwards gently and up to the chest. Repeat the same thing with your other leg as well.

Variation: make sure to lift your opposite from the ground and reach out in front. After that, try to raise the opposite leg from the ground and stretch it out behind you.




For this exercise you need to be in a standing position with your feet shoulder width-apart. Next, bend your legs very slowly and put your arms straight in front of you. After that, lower yourself so that you almost reach a sitting position. Make sure your back is straight at all times. From this sitting position, return to starting position.

Variations:if you want more intense exercise, try doing squats while holding a weight.

The 4 Week Plan

There are 2 parts of this plan. For instance, in the first week, you should perform all of the abovementioned exercises, while the second week you should include various exercises in longer bursts.

Remember to stretch because stretching is critical in preventing injuries and maintaining the strength.

# First Week


  • Core exercises- 4 minutes total (2 minutes plank and 2 minutes general abs)
  • Upper body- 1 minute push ups
  • Lower body – 4 minutes total (2 minutes buttock exercises and 2 minutes squats)

Make sure to take a 20 seconds break following each category.

# Second Week

First Set


  • Basic abs- 3 minutes
  • Planks- 3 minutes
  • Push-ups- 3 minutes

Second Set


  • Squats- 3 minutes
  • Buttock exercises- 3 minutes
  • Squat variation or buttock exercise- 3 minutes

Third Week

Repeat the first week.

Fourth Week

Repeat the second week.

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