Transform Your Body In Just 4 Weeks With These
5 Simple Exercises Being fit is no easy task. It takes determination, motivation, willpower
and resilience. One of the hardest parts of living and maintaining
a healthy lifestyle is taking that first step and getting started. Once you cross that hurdle, you’ve accomplished
something that most people don’t have the willpower or determination to do. And once you start, the results come. When you start seeing results, it’s almost
impossible to quit. Before we begin this video, don’t forget
to subscribe to our channel for more daily tips like this and turn on notifications so
you never miss our new videos! It doesn’t take much to get started. For beginners, the most important thing is
firstly making sure that your diet is in check. Like they say, abs are built in the kitchen…so
if you want to get fit you have to start with your diet. Once your diet is in order, the next step
is to perfect your workout routine. If you have been trying to live a healthier
lifestyle or want to exercise more but don’t really know where or how to start, these 5
exercises are perfect for any beginner who is looking to make a positive change to their
lifestyle in just four short weeks. Keep in mind that these exercises all require
perfect form to prevent injury. If you’re confused about any of the exercises
or have trouble performing them, consult with a professional before going any further. Now, keep watching for 5 simple exercise that
will transform your body in weeks! 1. The Plank: The plank is a core exercise which
strengthens your abdominal area, shoulders and back. It is one of the most important exercises
you can do because it strengthens your core and helps with posture. It also helps to reduce or prevent back pain
and improves your balance. A strong core will improve your overall performance
and also help with the overall daily tasks you perform every day. By working out your core, you strengthen your
entire body and also protect your body from undue injury. The plank also helps strengthen and develop
your abs. To perform a plank, get down on the floor
into a push-up position. Bend your elbows 90 degrees and rest your
weight on your forearms. Make sure that your elbows are directly underneath
your shoulders. Also make sure that your body is in a straight
line. Engage your core (try sucking your stomach
in towards your spine), and hold it. For beginners, try holding the pose for 30
seconds and gradually work your way up as you progress. 2. The Push-Up: Push-ups are one of the oldest
and most important exercises in the book. They work as a full-body exercise and build
strength in your forearms, chest, shoulders, back, abs and legs. They also engage your core and increase your
strength. Push-ups are a compound exercise, which means
that it targets multiple muscles at the same time. What’s so great about push-ups is that,
like planks, you don’t need any fancy exercise equipment to do it. You can do it at home, outside, or anywhere
you please. To do a push-up, place your hands on the ground
directly beneath your shoulders. Tighten your core and make sure that your
entire body is straight. Keeping your back flat and straight, lower
your body towards the floor. Keep your core nice and tight, exhale, and
push yourself back up. Make sure that your entire body remains in
a perfectly straight line while completing the movement. Are you familiar with any of the exercise
in this video so far? Keep watching for some even more useful exercises
that will help get you in shape in just weeks! 3. The Squat: The Squat is another compound movement
which effectively works multiple muscles in your body. It is one of the essential exercises to strengthen
your core, your legs (quadriceps, hamstrings, calves, and glutes), hips, and your back. Squats are a staple exercise in increasing
your lower body strength. They also stimulate muscle growth, strengthen
your joints, and even improve your balance. Squats also engage your core and lower back
while improving your posture at the same time. To perform a squat, stand facing forward with
your chest up and your feet shoulder-width apart. Bend your knees and push your butt back as
if you are sitting down in an invisible chair. Keep your head up and allow your back to arch
ever so slightly (make sure you don’t let it round). Lower yourself down until your thighs are
parallel to the floor (or as parallel as you can go). Make sure you are pressing your weight onto
your heels, and then push through your heels to go back up into the starting position. Start by just using your own body weight,
and as you improve you can progress into adding more weight to your squat. The squat is one of the most important and
useful compound exercise. It primarily trains the muscles in your thighs,
hips, glutes, quadriceps, and hamstrings. If you are trying out squats for the first
time, you should make sure you are using the proper form. Consider speaking to a personal trainer for
help in getting the form right. Bad form can lead to injuries which could
affect your progress in the gym. 4. The Bird Dog: Like the plank, the bird dog
works your core as well as your lower back, and helps to improve your overall balance. The bird dog will also strengthen your back,
especially your lumbar spine. It is beneficial in strengthening your core
and your stabilizer muscles. To perform a bird dog, get on the floor on
all fours. Keeping your core tight and your spine and
neck neutral, look towards the floor. Your knees should be directly beneath your
hips and your wrists beneath your shoulders. Slowly extend your left leg up until it is
parallel to the floor. Do not lift your leg above the height of your
hip. Once you do this, slowly lift your right arm,
keeping it straight and parallel to the floor. Hold the position for a few seconds, and then
bring your leg and arm down. Switch to the opposite arm and leg, and repeat. The bird dog targets the erector spinae muscle. This muscle extends the length of a person’s
spine and is responsible for the flexing, extending, and rotating of the spine. This exercise also works out the gluteus maximus
muscles as well as the trapezius muscles in the upper back and the deltoids of the shoulder. 5. The Glute Bridge: The glute bridge is an exercise
which primarily targets your glutes, but it also targets your core as well as your hips
and is a key exercise in preventing lower back pain. You don’t have to use any equipment for
this exercise so you can do it anywhere you please, even in the comfort of your own living
room. If you have a desk job and don’t move around
enough, or if you suffer from frequent lower back pain, this exercise will strengthen your
lower back and also improve your hip mobility. Start by laying down on the floor face up. Bend your knees and keep your feet flat on
the ground. Your arms should be to your sides with the
palms facing down. Slowly lift your hips up and away from the
ground. You should stop when your knees, hips and
shoulders are in a perfectly straight line. Squeeze your glutes hard and tighten your
core. Hold the position for a few seconds and go
back down. Not only does the glute bridge tone and work
out the glute muscles, but it also works out your core as well as hamstrings and adductors. Advanced variations of this exercise work
the hip flexors, obliques, and quads. Remember that a healthy body and great overall
physique take months and even years of determination and hard work to achieve. Give yourself a head start by trying these
exercises for 4 weeks and see how your strength and your body improve. Once that is done, you are ready to take the
next step in your fitness journey. You should also always make sure that you
receive professional medical advice from your doctor before starting out any new exercise
regimen. In addition to this, you should also incorporate
healthy eating into your lifestyle. A good exercise regimen and diet will help
improve your overall mental and physical health. If you have any underlying health conditions
or injuries, be sure to talk to a doctor to find out what exercises are the safest for
you to perform. And remember, consistency is key! You won’t see results right away, but if
you maintain a consistent workout routine (combined with healthy eating), you will start
to notice gradual changes in your physique as well as your overall health. What are some other exercises or activities
that you do to stay fit and keep healthy? Let us know in the comments section below! Enjoyed this video? Hit the like button and subscribe to our channel
for more videos like this! Thanks for watching!

100 thoughts on “5 Exercises That Will Transform Your Body In Just 4 Weeks”

  1. Wow I was watching this video and exactly on the 3rd exercise an ad came up which started with "stop doing exercises…." Lol

  2. In the birddog part of video (7:10) – her rear leg was too high- Rear leg level – keep the back flat in bird dog.

  3. Confused! Hard to be fit. I love to take long walks, swim, bike, dance at bars, take children to park, play baseball ect. ect. ect. Isn't exercice fun?

  4. Only push excercises without pull equivalent? No pull ups, chin ups or even australian pull ups? This will cause imbalances like round shoulders or neck problems. Also that Anterior pelvic tilt in this vid is horrible. Don't follow that kind of guides.

  5. For me the best exercises are…

    1. Push Up
    2. Plank
    3. Situps
    4. Squads
    5. Jumping Jacks

    Just love that they are simple to do and do not require to go to the gym.

  6. WATCH 🎥: 5 Ways To Reduce Cellulite On Your Body –

  7. The plank can actually be a demotivating exercise for some as it is typically a static exercise giving the mind time to focus on the discomfort or simply feel bored. I recommend knee or leg raises. Horizontal first but then using a pull up bar. This is also one reason why many enjoy kettlebells as you are constantly in motion.

  8. I work full time and I don't like the gym so I jog but I am going to take these exercises and make a challenge to do and include pull-ups plus my jog.

  9. there is not hacks.Eat healthy eat less and do 30-45 minutes exercises a day..after a few months everything will come to a better place.

  10. So i exercised every single weekday for 3 weeks and added 30 mins of cardio (everyday as well). Didnt lose A MEASLY POUND so yeah eat ya greens or youll waste your time. Oh but i do feel stronger so i guess thats a plus

  11. I did 2 min planks for 1 year did not notice a difference. Theres nothing like pulling and squeezing the muscle to really get results.

  12. People who are complaining about 10 min video and ads bla bla, this video maker also has to earn money for his hard work, i blv u can also skip ads by not supporting his effort. Try to make a video educate others like this for free then u will realize

  13. These exercises are good but you shouldn’t do just theses one, their can be mason twist and crunches for core added, lunches for legs, bench dips and pull ups, and multiple other exercises can help you. So do some more research on other exercises and add these to them

  14. My biggest doubt, you guys are always engaging a fit body to show us the exercises. How come a fat one can do this??

  15. The narrator somewhat needs exercise for some energy. So annoying, you’re trying to convince exercise on the video but the voice lacks so much energy 😬 cringing


  17. I do all of these except the "birddog" did a similar version but I never liked it so I will try it from now on. I did all the others with great results. Floor exercising has worked better than anything including weights and machines. The biggest battle is in your mind. Start out with one set of 10 and you will progress faster than you imagined. Do not listen to this "Smart Cardio" like the guy from "Abs over 40 teaches." A light workout is better than no workout and when it perks you up a little you will do more sets. Use a different kind of excercise for cardio like Jumpingjacks or crawls. You are what you eat above all else.

  18. why no one is talking about the diet that let's you get more lean and energetic the more you eat. now where is that video? I just forgot the name of the diet. Shit works like magic, no exercise needed the body will turn into fat burning machine mode.

  19. if you really wanna loose weight, just change your life style permanently, not just for a day. Drink water every day, eat healthy every day have a cheat meal once a weak, work out. It is not about a day. its about a life.

  20. Sir thigh kam karne ke liye kon kon si exrice karni chahiye jise 1 month hi ek daam fit ho jaaye kyuki mere lower part jyada hai😔😔 please answer

  21. great videos💪👍❤..and great for talking abt how our body work..etc..which are very useful and helpful..i m gonna do this..ofc things take time to see the results..great that you mentioned bcs some ppl expect to see results in short times😁..thank you for sharing this💪👍❤

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