In this article, we will present you some exercises that will transform your body completely in four weeks. There are no money needed to spend on special equipment and gym. You will need willpower and ten minutes per day.


This exercise is static (isometric) exercise where you should keep the body correct. Keep the legs and back straight without arching or sagging. If you do it correctly, it works the arms, legs, buttocks, back and abs and it improves the muscle tone and the posture.



The position for this exercise is a plank, but with straight arms. Then, lower the body as far as possible and make sure that the legs, pelvis and back make a straight line. Return to the starting position. This exercise affects the abdominal muscles, arms and chest.

push up

* Buttock and thigh muscles workout*

Stand on the ground and stretch the right arm and left leg in a straight line. Bend them slowly and touch the right elbow to the left knee. Then, straighten up and switch the leg and arm. It is great for the hip-bending muscles and the torso. It will straighten the waist, buttocks and the back muscles.



Set the feet at shoulder width apart and stand on the whole foot. Lower the body as sitting on an imaginary chair. Keep the back straight and the feet and knees on same line. Keep balance by raising the arms in front of you and after that, rise back slowly. This exercise will straighten the ankles, thighs and buttocks.



Lie on the back and stretch the arms above the head. Bend the knees and raise the upper body slowly with the arms straight. Try to touch the toes. Return to the starting position slowly. It will burn fat and strengthen the core muscles.

exercise for abs

*Buttocks + Abs*

Prop on the hands and the feet in order to feel tension in the back and raise one leg as high as possible. Then, lower the upper body without lifting the 2nd heel off the ground. It will straighten the buttocks, abs and waist.

abs buttocks


Lie on the floor with the face down and bend the arms at the elbows and place them under the head. Then, lift the upper body as far as possible and hold for a second. Return in the starting position slowly. This exercise will strengthen the spinal muscles.


First Week:

Do all the exercises for 1 minute with 10 seconds rest, just the plank and the waist exercise for 2 minutes with 10 seconds rest.

Second Week:

Do all the exercises for 3 minutes with 15 seconds rest. The third week you should repeat the week 1 regime and the fourth week you should repeat the week 2 regime.

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