5 Simple Exercises That Will Reshape Your Body in Just 4 Weeks

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5 Simple Exercises That Will Reshape Your Body in Just 4 Weeks

When it comes to overall health, consistent exercise and a healthy diet are of essential importance. It has been proved that the healthy eating habits drive to a happier life and a greater success.


Nevertheless, besides the beginning of healthy and nutrient-rich foods, exercising is also remarkably significant. The following five exercises will assist you to waste extra weight, reduce the waistline size, and become a healthy and attractive figure in less than a month.


1. Plank

5 Simple Exercises That Will Transform Your Body in Just Four Weeks - Plank

Planks are significantly useful, and they strengthen the shoulders and drive to ripped abs. You should begin in a push-up stance on the ground, turn the elbows to 90 degrees, while making a straight line of the entire body, and continue as much as possible without moving the butt or waist.


2. Squats

5 Simple Exercises That Will Transform Your Body in Just Four Weeks - Squats

The feet should be shoulder-width aside, move the shoulders down and back away from shoulders, and spread the arms in front of the body.


Next, progressively bend the knees, bring the hips front, and lower yourself to bring the thighs in a parallel state to the ground, with a straight back.


Push the feet into the ground to return to the initial state. Squats strengthen your core, support the fat burning process, and build the hams, quads, and calves.


3. Bird-Dog

5 Simple Exercises That Will Transform Your Body in Just Four Weeks - Bird-Dog

You should be in a plank pose, and prop yourself on the knees and hands. Next, extend one leg and the opposite arm concurrently, and keep the body balanced. Wait for a few seconds, reverse to the first state, and change sides. This exercise will strengthen the abs and the lower back.


4. Lying Hip Raises

5 Simple Exercises That Will Transform Your Body in Just Four Weeks - Lying Hip Raises

While lying on the ground, bend the knees and hold the feet flat on the ground. Stretch them out to your sides at a 45° angle, squeeze the glutes and raise the hips upward, by tilting the pelvis.


Next, return to the initial state, and repeat the exercise. This exercise will strengthen the abs, back, thighs, glutes, and hamstrings.


5. Push-ups

5 Simple Exercises That Will Transform Your Body in Just Four Weeks - Push-ups

You should be in a plank pose, and then place the hands below the shoulders to force the whole body up. The back, the buttock, and the legs should be in a straight line. Next, return to the ground and repeat. Push-ups target all body muscles so that they will strengthen the whole body.


The 4-Week Exercise Plan


This method contains two key workouts:


1st Workout


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

Rest for 10 seconds.


2nd Workout


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

Rest for 15 seconds.


Here is the schedule for the entire month:


1st Week


  • 1st Day – 1st Workout
  • 2nd Day – 2nd Workout
  • 3rd Day – 1st Workout
  • 4th Day – 2nd Workout
  • 5th Day – 1st Workout
  • 6th Day – 2nd Workout
  • 7th Day – rest

2nd Week


  • 1st Day – 2nd Workout
  • 2nd Day – 1st Workout
  • 3rd Day – 2nd Workout
  • 4th Day – 1st Workout
  • 5th Day – 2nd Workout
  • 6th Day – 1st Workout
  • 7th Day – rest

After the second week, you should follow the plan of the first week once more and then end with the plan for the second week.


Within this month, you will strengthen the body, enhance your health, and energize the body.

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  32. Very interesting read. I've suffered with herpes ever since I was a child but it's only been the last few years I discovered that I have genital herpes. So I started looking for a way to get cure permanently from this deadly virus I visited so many hospitals in search for a solution but it never worked out.so I started searching for cure to my herpes virus.

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  33. Very interesting read. I've suffered with herpes ever since I was a child but it's only been the last few years I discovered that I have genital herpes. So I started looking for a way to get cure permanently from this deadly virus I visited so many hospitals in search for a solution but it never worked out.so I started searching for cure to my herpes virus.

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    HPV

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    DO YOU NEED A LOAN TO START A BEFITTING NEW YEAR 2019!!GET YOUR INSTANT LOAN APPROVAL 100% GUARANTEE LOANS AND FINANCES CONTACT: drjoshuafinancier@gmail.com

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  38. Are you going through GENITAL HERPES? OR GENITAL WARTS? Dr. Iyabiye is the solution to your problem and I am a testimony to his great work. I suffered genital herpes and warts for a long time until 2 months ego when I read about his recommendation online on how he cured someone who went through the same problem. I contacted him and he sent me the medicine and after taking the medication for a month the pains where gone and I became healed /cured, I went to the hospital and I was tested negative which means I am free. You too can be free, reach him through: iyabiyehealinghome@gmail.com Call / Whatsapp: +2348072229413

    ReplyDelete
  39. Hello Everyone,

    Am Mr sammy, Am really grateful and thankful for what Dr.Manbela has done for me and my family. i have be suffering from Herpes for good three years with no solution, the diseases almost took my life and because I was unable to work and I was also loosing lots of money for medication, but one faithful day when I went online, I met lots of testimonies about this great man so I decided to give it a try and to God be the glory he did it. If you need his help or you also want to get cured just the way I got mine, just email him below drmanbelaherbalhome@gmail.com or add him up on his whatsapp number +14154831433and get your healing. He has cure for other deadly diseases like cancer, Hiv/Aids, Hepatitis,Diabetes,Urinary treat infection,impotence,Infertility,Diarrhea,Asthma, bed wetting e.t.c. you will also share your testimony.

    Thanks DR.MANBELA

    ReplyDelete
  40. Thanks for providing such valuable information. There is one such company that goes by the name of Online Assignment Expert that caters to the needs of students in universities around the world. We provide Nursing assignment help with our exceptional team of writers who are experts in their corresponding disciplines and cover numerous amounts of related topics.
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  41. I believed God has sent Dr Alli to help people out from this horrible virus. i was diagnosis with genital herpes for 3 years, few months ago a friend introduced me to Dr Alli, and i only took his natural treatment for 2 weeks & 3 days, i got cured permanently with his herbal treatment. Dr Alli email is Allispellhelp1@gmail.com or whats App +2348100772528

    ReplyDelete
  42. When i first heard about herbal remedy i never believe on such word until i found dr ehi a great traditional doctor that was introduced to me by a friend that suffered from Hepatitis B and was cure with the help of this great herbal doctor (dr ehi) so i decided to contact him for help in getting rid of my families genital herpes virus1/2 which i did and all i was told to provide was just some useful information and some materials use in preparation of the natural cure and that i did and now i am the happiest person on earth because i am writing this testimony of mine with joy and happiness in my heart to the whole world to know that natural remedy is real because i am a living testimony of dr ehi's traditional herbal cure and i want you all to contact dr ehi via his email: shomorikaspelltemple@yahoo.com or whatsapp him 2349035080936 am sure he will help you too.

    ReplyDelete
  43. When i first heard about herbal remedy i never believe on such word until i found dr ehi a great traditional doctor that was introduced to me by a friend that suffered from Hepatitis B and was cure with the help of this great herbal doctor (dr ehi) so i decided to contact him for help in getting rid of my families genital herpes virus1/2 which i did and all i was told to provide was just some useful information and some materials use in preparation of the natural cure and that i did and now i am the happiest person on earth because i am writing this testimony of mine with joy and happiness in my heart to the whole world to know that natural remedy is real because i am a living testimony of dr ehi's traditional herbal cure and i want you all to contact dr ehi via his email: shomorikaspelltemple@yahoo.com or whatsapp him 2349035080936 am sure he will help you too.

    ReplyDelete
  44. This testimony is worth sharing to the world. I am here to tell the world of the good works of  Dr BALBOSA. My name is Olivia Bolton am from the UK.. My man left me and my kids for another older woman. It was not so easy for me.. I love my husband so much and I did not lose hope and I kept praying and God finally answered my prayers...i searched online for a spell caster to help me unite me and my lover back forever and i saw so many testimonies of  how DR BALBOSA has helped so many people online and i decided to give him a trial … I contacted him and explained to him. He told me not to worry that he will bring back my man within 24 hours. He consulted his powers and assured me not to worry . He did his work and cast the spell and to my greatest surprise, my husband came back the same day begging and crying  just as  Dr BALBOSA said. He begged me for forgiveness and he promised never to leave me for any reason. We are happy and we live together as one. Contact Dr BALBOSA now on: balbosasolutionhome@gmail.com and you can also contact him on WHATSAPP +2347048047728... don't lose hope have a lovely day 

    ReplyDelete
  45. This testimony is worth sharing to the world. I am here to tell the world of the good works of  Dr BALBOSA. My name is Olivia Bolton am from the UK.. My man left me and my kids for another older woman. It was not so easy for me.. I love my husband so much and I did not lose hope and I kept praying and God finally answered my prayers...i searched online for a spell caster to help me unite me and my lover back forever and i saw so many testimonies of  how DR BALBOSA has helped so many people online and i decided to give him a trial … I contacted him and explained to him. He told me not to worry that he will bring back my man within 24 hours. He consulted his powers and assured me not to worry . He did his work and cast the spell and to my greatest surprise, my husband came back the same day begging and crying  just as  Dr BALBOSA said. He begged me for forgiveness and he promised never to leave me for any reason. We are happy and we live together as one. Contact Dr BALBOSA now on: balbosasolutionhome@gmail.com and you can also contact him on WHATSAPP +2347048047728... don't lose hope have a lovely day 

    ReplyDelete
  46. I’m giving a testimony about Dr. ISHIAKU, the great Herbalist, he has the cure to all manner of diseases, he cured my breast cancer, though I went through different websites and I saw different testimonies about different spell casters and herbalists. I was like: ‘Many people have the breast cancer remedy, So why are people still suffering from it?’ I thought of it, then I decided to contact ishiakuherbalcure@gmail.com , I didn’t believe him that much, I just wanted to give him a try, he replied my mail and Needed some Information about me, then I sent them to him, he prepared it(CURE) and sent it through DHL Online Courier Service for delivery, he gave my details to the Courier Office, they told me that 3-5 days I will receive the package and i took the medicine as prescribed by him and I went for a check-up 1 week after finishing the medicine, I was tested for breast cancer negative, if you are a breast cancer patient or any cancer patient at all. Do me a favor for you to contact him and I will try my possible best to make sure you get cured, when you contact him, make sure you tell him that I referenced you.. contact him via: ishiakuherbalcure@gmail.com You can also message him on WhatsApp +2348180828544 you can also call him via +2348180828544 website:https://www.ishiakuherbalcure.wordpress.com email me for more info @ juwanjames81@gmail.com

    ReplyDelete

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Thinking Humanity: 5 Simple Exercises That Will Reshape Your Body in Just 4 Weeks
5 Simple Exercises That Will Reshape Your Body in Just 4 Weeks
When it comes to overall health, consistent exercise and a healthy diet are of essential importance. It has been proved that the healthy eating habits drive to a happier life and a greater success.
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Thinking Humanity
https://www.thinkinghumanity.com/2017/02/5-simple-exercises-that-will-transform-your-body-in-just-four-weeks.html
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