7 Exercises That Will Form Your Body in 4 Weeks

Great exercises that you can do at home. There are a number of exercises that will completely change your body in just 4 weeks. You don't have to spend money in a gym and special equipment, all you need is 10 minutes a day.

1) Reach

Reach is an isometric (static) exercise that should hold your body correctly. Follow the example above: Keep your back and legs straight without sagging or camouflage.

Conclusions: If done correctly, exercise works on fat, back, hips, legs, and arms. It also improves posture and overall muscle tone.

2) Push-up

The starting position of the arms is a straight reach. Download yourself as much as possible here. Make sure the back, pelvis, and legs form a straight line. Then slowly return to the starting position.

Consequences: Affects chest, arm and abdominal muscles

3) Exercise of the thigh and hip muscles

Stand on all fours and stretch your left leg and right arm in a straight line. Then tilt slowly and touch your left elbow and your right elbow. Straighten it again, then change your arm and leg.

Conclusions: It is good for the muscular and hip bone muscles. It also strengthens most of the back muscles, hips and waist.

4) Squat

Open your legs from shoulder width. Think as if you were sitting on an imaginary chair, keep your knees and feet on the same line and your back straight. You can keep your balance by raising your arms in front of you. Then come back as slowly as you can.

Results: Strengthens the muscles of the hips, thighs and ankles.

5) Shuttle


Lie on your back and stretch your arms behind your head. Break your knees. Then get up from the waist and touch your feet with your arms. Then slowly return to the starting position.

Results: Due to the dynamics, the core strengthens the muscles and burns fat.

6) Abdomen and hips

Put yourself on the ground as you bridge your hands and feet to feel tension in your back. Lift one leg as high as you can, then start lowering your upper body without lifting the second heel off the ground.

Results: Strengthens the muscles of the waist, abdomen and buttocks.

7) Waist

Lay your arms on the ground by bending your elbows and under your head. Lift your upper body as much as you can. Stop at this position for one second and slowly return to the starting position.

Results: Stimulates and strengthens spine muscles.

Repeat 10 times in the first week and 15 times in the second week.