jqb999 video 1 : Exercises That Will Transform Your Whole Body in Just 4 Weeks

Today we will talk about the top 5 Exercises That Will Transform Your Whole Body in Just 4 Weeks.



Everybody seems to rave about health and fitness these days.

And while many people choose to go down the road of expensive gym memberships, special equipment, and magic supplements, there are also those who like to keep it simple – eat less but healthy and perform bodyweight exercises at their home.

And who gets better results?

You guessed it. In general, people don’t forget that the focus of their goals is themselves and manage to introduce healthier habits into their existing lifestyle without relying too much on outside tools and trends.


If you do these five exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month!

It’s obvious that you won’t get the body of your dreams in such a short period (especially if you have a lot of excess weight), but we guarantee you that you’ll feel like you’re one huge step closer to this once unattainable goal.

Let's get into it:


#1: PLANK

The plank is one of the greatest and most underrated exercises ever.

It’s practically a one-move static exercise that will help you build a core of steel, ripped abs, and strong shoulders.

Just get into a push-up position on the floor, bend your elbows 90 degrees, and prop yourself on the elbows, forearms, and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or booty.


#2: PUSH-UPS

The push-up is the ultimate bodyweight exercise that utilizes literally every major muscle in your body, thereby helping you firm your whole body.

Get into a plank position, placing your hands directly under the shoulders and pushing your whole body up, maintaining a straight line with the legs, and back. Lower your body down in the same way and repeat.


#3: SQUATS

Squats will help you build your quads, hams, and calves, strengthening your core and enhancing overall fat burning.


For the standard squat, your feet should be shoulder-width apart or slightly wider.

Extend your hands out in front of you and sit back and down, keeping your head facing forward. Make sure that your back doesn’t round.

Keep lowering yourself until your thighs parallel the floor (if possible). Press back up through your heels.


#4: BIRD-DOG

From a plank position, prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.

Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.

#5: LYING HIP RAISES

The lying hip raise is the perfect bodyweight exercise for building powerful glutes and hamstrings while strengthening your abs, back, and thighs.


Bonus point

One commonly overlooked factor in body transformation is hormones. Hormones play a big role in how your body looks and feels, and they can have a major impact on weight loss and muscle gain.



Sleep is another important factor in hormone regulation. When you don’t get enough sleep, it can impact hormones like leptin and ghrelin, which can lead to weight gain.

So, if you want to lose fat and tone up, make sure you’re getting enough sleep. Most adults need 7 to 8 hours per night.


That’s all for the top 5 Exercises That Will Transform Your Whole Body in Just 4 Weeks.

Let us know in the comments below? Be sure to give this video a like, hit the notification bell, and subscribe to our channel for more Food Fresh Facts. Thanks for watching!

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