Are you ready to make a significant change in your body in just four weeks? Look no further! In this article, we’ll explore five simple yet highly effective exercises that can help you transform your body and achieve noticeable results in a short period of time.

Whether you’re looking to lose weight, tone up, or build muscle, these exercises will target multiple muscle groups and boost your overall fitness level.


  • Lie on the floor, face down.
  • Place your arms so that your shoulders are directly over your elbows, with your wrists aligned with your elbows in a straight line (see image above).
  • Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually prolongs position holding time.
  • Rest approximately one minute between repetitions.
  • Try to resist as long as possible.


  • Start on all fours with your hands on the floor, slightly wider than vertically with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Tighten your abs as much as possible and keep them tight.
  • Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
  • Pause and return to the starting position.
  • Do 20 repetitions.


  • Stand with your feet slightly wider than shoulder width apart and your chest raised.
  • Extend your hands in front to help maintain balance.
  • Start by sitting down and then get up as if you were sitting in an imaginary chair. Keep your face and head facing forward.
  • Lower your body down, so that your thighs are parallel to the floor. Put all your weight on your heels. Keep your body tense and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Bird-Dog plank

  • Start in a table position (on all fours).
  • Looking at the ground with his neck in a neutral position, he extends his right leg behind him and his left arm in front (both should be parallel to the ground).
  • Hold the position for a few seconds and return to the initial position.
  • Do the movement with the opposite leg and arm.
  • Do 12 repetitions on each side.

Glute bridge

  • Lie face up with your knees bent and feet resting on the floor.
  • Raise your hips off the ground so that your body forms a straight line from your shoulders to your knees.
  • Pause when you are in that position and then slowly lower your body to the ground.
  • Do 2 series of 12 seconds.