5 Best Exercise to Transform body in 4 Weeks

Best Exercise to Transform body in 4 Weeks, Being healthy and fit doesn’t mean that you have to incur high costs for expensive gym memberships, magic supplements, and special equipment.

Exercise to Transform body

There are simple body exercises that you can perform at home and get impressive results.

Here, we present you with 5 exercises that you should do every day, and you will start seeing positive improvements in your overall body structure, including the waistline, in less than a month.

Here is the Best Exercise to Transform body:

PLANK: Exercise to Transform body

It is one of the most effective yet underrated exercises. 

This exercise will help you build a strong core, ripped abs, and strong shoulders. Get into a push-up position on the floor and then bend your elbows at 90 degrees. Prop yourself on the elbows, forefeet, and forearms. You should form a straight line from your head to the toe. Stay in this position for as long as you can without moving your butt or waist.

PUSH-UPS: Exercise to Transform body

Push-ups are effective in firming the body as they utilize literary every major body muscle.

Place your hands directly under your shoulders and then push your entire body up in a plank position. Maintain a straight line with your legs, butt, and back. Then, lower your body in the same way and repeat.

SQUATS: Exercise to Transform body

Squats effectively build the quads, calves, and hams, strengthen the whole core, and promote effective fat burning.

For the standard squat, keep your feet shoulder-width apart and then stretch your hands before you. Sit back and down, making sure your head is facing forward. Your back should not curve. Keep going down until your thighs are parallel to the floor. Press back up through your heels.

BIRD-DOG: Exercise to Transform body

Be in a plank position and then support yourself on your hands and knees. Simultaneously stretch your one leg and the opposite arm, making sure they remain perfectly straight. 

Hold for a while before lowering them down. Repeat with other limbs. This exercise enhances core strength in both the lower back and abs.

LYING HIP RAISES: Exercise to Transform body

This is the ideal exercise for building robust hamstrings and glutes while strengthening your thighs, back, and abs.

Lie on your back and bend your knees, with feet flat on the ground. Stretch your arms out to your sides at 45 degrees. Squeeze your glutes and then lift your hips as high as possible toward the ceiling. Make sure you tilt your pelvis. Slowly lower yourself down and repeat.

The 4 Week Plan to Exercise to Transform body

This program encompasses two separate basic workouts:


  • 1-minute Plank;
  • 1- minute Push-ups
  • 2- minutes Squats;
  • 1- minute Bird-dog;
  • 1-minute Lying hip raises;
  • 1-minute Plank;
  • 1-minute Push-ups
  • 2-minutes Squats;

Rest for 10 seconds between exercises.


  • 3-minute Plank;
  • 3-minute Bird-dog;
  • 3-minute Lying hip raises;
  • 1-minute Push-ups;

Take a 15-second rest between exercises.

This is done six times a week, followed by one-day rest:


Day 1 – Workout 1

Day 2 – Workout 2

Day 3 – Workout 1

Day 4 – Workout 2

Day 5 – Workout 1

Day 6 – Workout 2

Day 7 – rest


Day 1 – Workout 2

Day 2 – Workout 1

Day 3 – Workout 2

Day 4 – Workout 1

Day 5 – Workout 2

Day 6 – Workout 1

Day 7 – rest

After completing week 2, switch back to week 1.

If you diligently follow this program, you will achieve excellent results. You will be healthier and more robust. It would be best if you paired the exercises with healthy meals and lots of water.

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