7 Exercises That Can Transform Every Part Of Your Body In 4 Weeks

3 min

Embarking on a fitness journey can be challenging, but it’s the first step that truly counts. Building a healthy lifestyle requires dedication and the right approach. Start by taking control of your diet, for they say abs are made in the kitchen. Once that’s in check, it’s time to craft your workout routine. If you’re new to fitness, don’t fret. Here are 7 beginner-friendly exercises to kickstart your journey in the next four weeks.


Planks are a fantastic exercise for strengthening multiple muscle groups. Just 60 seconds a day can make a difference. To perform a proper plank:

  1. Cross your hands.
  2. Position your elbows shoulder-width apart beneath your chest.
  3. Tuck your tailbone to straighten your back.
  4. Maintain for up to 60 seconds.


Pushups are great for working your chest and arms. To do a pushup correctly:

  1. Position your hands at chest width apart.
  2. Lower your arms until your upper arms are parallel to the floor.
  3. Push back up to the starting position.


To perform a perfect squat:

  1. Keep your feet flat on the ground.
  2. Ensure your knees stay behind your toes.
  3. Lower your hips below the level of your knees.
  4. Maintain a straight upper back.
  5. Keep your chest lifted.

Note: You can carry dumbbells if you want.


Wall Ball Twist

Here’s a fantastic core exercise. Just follow these steps:

  1. Begin with your back against a wall.
  2. Bend your knees outward.
  3. Hold a medicine ball at chest level.
  4. Slowly twist from side to side.

This exercise is perfect for strengthening your core muscles.


Opposite Arm Leg Raises

This exercise is great for your thighs and bottom! It’s a great variation on your typical tabletop exercise. For added benefit, use some ankle and wrist weights. These will give you some added resistance and more exercise.


  1. Start by propping yourself up on your hands and knees.
  2. Stretch one leg up and back.
  3. At the same time, stretch the opposite hand up and forward.
  4. Hold for five seconds.
  5. Return to the starting position and work the opposite side.

Dead Bug Exercise

Despite the creepy name, this exercise is also great for your core. It’s called the ‘dead bug exercise’ because you sort of look like a bug lying on its back. Weird, I know, but stick with me!


  1. Lie on your back and stretch your arms up to touch your knees.
  2. Lower one leg and arm down until it almost touches the floor, keeping the opposite leg and arm in the same position.
  3. Return to the initial position and work the other half

Downward Dog Leg Pull

If you’re familiar with the yoga pose ‘downward dog’, this exercise will feel right at home to you. It’s a great way to work your core, thighs, and bottom!


  1. Start in the downward dog position, on all fours pressing back into your heels.
  2. Lift one leg straight back and up like the top image above.
  3. Bring that leg down and into your chest.
  4. Repeat on the other side.

The Four-Week Plan

Week 1:

Do the following for six days:

  • 2 minutes plank
  • 1 minute push-ups
  • 1 minute dead bug
  • 1 minute downward dog leg pull
  • 1 minute ball twist
  • 2 minutes plank

Have a ten-second break between the exercises.

Week 2:

Alternate the following sets for 6 days.

Set 1:

  • 3 minutes plank
  • 3 minutes dead bug
  • 3 minutes downward dog leg pull

Have a 15-second break between the exercises.

Set 2:

  • 3 minutes ball twist
  • 3 minutes push-ups
  • 3 minutes downward dog leg pull

Have a 15-second break between the exercises.

Week 3: repeat the Week 1 set.

Week 4: repeat the Week 2 sets.

If you follow this for the full 4 weeks, you’ll be looking and feeling better than ever before! Good luck!”

Like it? Share with your friends!