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7 Exercises – 4 Weeks: Completely Transform Your Whole Body

These set of exercises will completely transform your body in just 4 weeks. You don’t need any special equipment — just 10 minutes a day.


Targets: abs, back, buttocks, legs, and arms. It improves posture and general muscle tone.

Plank is an isometric exercise where you should hold your body correctly. Keep your back and legs straight without sagging or arching.


Targets: chest, arms, and abdominal muscles.

Start in a plank position with straight arms. Lower as far as you can. Make sure your body is completely straight. Then slowly return to the initial position.

Thigh and buttock muscles workout

Targets: back muscles, torso and hip-bending muscles. It strengthens the buttocks and waist.

Stand on all fours. Extend your left leg and right arm. Then slowly bend them, and touch your right elbow to your left knee. Straighten up again and change the arm and leg.


Targets: buttocks, thighs, and ankles.

Start with your feet shoulder-width apart. Then, try to sit on an imaginary chair, with your knees and feet on the same line. Make sure to keep your back straight. Keep balance by raising your arms in front of you. Then rise back up as slowly as you can.

Abs workout

Targets: core muscles. It burns fat around waist.

Lie on your back, bend your knees and put your arms above your head. Slowly raise your upper body with your arms straight, and touch your toes. Then slowly return to the starting position.

Abs and buttocks workout

Targets: waist, abs, and buttocks.

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.

Waist workout

Targets: spinal muscles.

Lie face-down on the floor. Bend your arms 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 starting position.

Do the following sets of exercises for 6 days:

Week #3: Repeat the week #1 set of exercises

Week #4: Repeat the week #2 set of exercises