Transform Your Body In Just 4 Weeks With These 5 Simple Exercises

Losing weight is not easy, especially when you do not know how to go about it. It is obvious that healthy eating and regular sports are the key to losing weight, but what are the basic rules to follow? To better guide you, here are 5 exercises to perform each day in order to lose weight quickly and efficiently.

Having a healthy and balanced diet and playing sports regularly are essential to losing weight. Thus, it is important to eat natural foods rich in nutrients and not in empty calories.

In terms of sport, it may be difficult to choose exercises appropriate to their needs and objectives. To help you better find yourself, here are 5 exercises that help burn fat effectively. Do them for 10 minutes or more, each day to get better results.


The board is one of the most effective exercises to strengthen the muscles of the abdominal strap, but it also helps to work the muscles of the arms, back and legs. It is a complete exercise that helps improve posture and balance.

How to achieve it?

Lie down on the floor, then lift your body, resting on your elbows and feet. These two parts of your body, must support all the weight of your body. It is important to keep your back straight, form a straight line from head to toe and contract the abdominal muscles. Do not forget to breathe and keep that position as much as you can.

Beginners can stay in this position for 30 seconds at the beginning and increase the duration as they go along.

The pumps :


Classic of all endurance training and muscle building, pumps are an exercise that primarily targets the upper body muscles and helps to strengthen them. The pumps also require the muscles of the abdominal strap and the legs.
Needing only the weight of your body, you can perform this exercise anywhere.

How to achieve them?

Put yourself face down and place your hands directly under your shoulders, keeping your arms outstretched. With a slow and controlled movement, descend by bending the elbows, making sure to keep your back straight, then return to the starting position.

The squat :


Here is one of the most popular and most effective polyarticular exercises. The squat is often used to work on the backside and legs. It is also effective in strengthening the abdominal and lower back muscles.

Squats help to increase muscle mass when performed with weights and also helps to correct posture.

How to achieve them?

Stand with your legs wide apart and arms outstretched in front of you, lower your backside backward until your thighs are parallel to the ground. Return to your starting position. Make sure that your knees do not go over your feet and that your back is straight.

Begin by doing this exercise using only the weight of your body, then add dumbbells afterwards.

Bird-Dog:


Just like the board, this exercise primarily targets the abdominal muscles. However, it also solicits the muscles of the arms, legs and back.

Bird-Dog is excellent exercise to work its balance and strengthen the muscles of the lower back.

How to achieve it?

Put yourself on all fours, engaging your abdominal muscles and keeping your back straight. Then, stretch one arm in front of you and lift the opposite leg in parallel. The leg should be taut and should not exceed the height of your hips.

Stay in this position for a few seconds. Note that this exercise is quite difficult, since it is not easy to keep its balance. Alternate between the two sides.

The bridge :


The bridge is an exercise called insulation because it targets the glutes first. But in realizing it one can also work the muscles of the lower back, the ischios as well as the abdominals. It is effective in preventing lower back pain and requires no equipment.

How to achieve it?

Lie on your back, legs bent and feet glued to the floor. Place your hands along the body, palm facing the ground. Lift your pelvis gently, until your knees, hips and shoulders form a straight line, then back down without touching the ground. Do 15 repetitions.

During exercise, be sure to contract the glutes.

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