Having a fit and strong body requires motivation, determination and strong will. However, to start exercising is the most difficult part. Not only you should do exercises regularly, but you should also follow a healthy, balanced diet and drink plenty of water. When you notice initial results, you will not give up.

In this article, we are going to show you a few simple exercises, which will help you to transform your body within a month.

5 SIMPLE BODY-TRANSFORMING EXERCISES

1. The push-ups

This exercise involves the entire body, including the abs, the chest, the back, the legs, the core, the forearms and the shoulders. It will help you to strengthen the whole body.

Place the hands directly on the ground, under the shoulders and tighten the core. Slowly, lower the body towards the floor, keeping the back flat.

2. The squats

The squats will help you to strengthen the joints, boost muscle growth and enhance body balance. It will also promote greater fat burning.

With the chest up, the face forward and the feet shoulder-width apart, bend the knees, pushing the butt back. Then, start lowering the body, keeping the thighs aligned with the ground. Finally, put the weight on the heels and get up to return to the initial position.

3. The bird dog

This exercise will help you to strengthen the core, the abs and the lower back.

With the neck and the pine neutral and the core tight, stand up on all fours. Stretch the left leg parallel to the ground and lift the left arm parallel to the ground, too. Then, lift the right arm. Remain in this position for several seconds.

Then, repeat with the other leg and arm.

4. The Glute bridge

This exercise will help you to strengthen the sore, the glutes, the hamstrings and the hip.

Lie down on the floor with the face up. Place the feet flat on the ground and bend the knees. Place the arms on the sides at 45-degree angle. After that, squeeze the glutes and lift the hips parallel to the shoulders. Lift them up as high as possible. Remain in this position for several seconds and return to the starting position.

5. The Plank

This is one of the greatest exercises ever. It is a one-move exercise, which will help you to strengthen the core, get rid of back pain and improve body posture.

First, start in push-up position, bend the elbows at 90⁰ under the shoulders and press the weight on the forearms. Keep the body in a straight line (from feet to head). Remain in this position for half a minute, without moving your butt or waist.

A FOUR-WEEK PLAN

This four-week plan consists of two workouts:

– Workout 1:

• Plank: 1 minute
• Push-ups: 1 minute
• Squats: 2 minutes
• Bird dog: 1 minute
• Glute bridge: 1 minute
• Plank: 1 minute
• Push-ups: 1 minute
• Squats: 2 minutes

Take a rest for 10 seconds after each exercise.

– Workout 2:

• Plank: 3 minutes
• Bird dog: 3 minutes
• Glute bridge: 3 minutes
• Push-ups: 1 minute

Take a rest for 15 seconds after each exercise.

Perform the workouts 6 times a week, followed by one-rest day.

A fit and strong body requires stamina and hard work. However, these exercises will help you to improve your body posture and strengthen the core, the lower back and the hips within a month. For better results, combine regular exercising with a healthy, balanced diet and a lot of water.