7 Simple Ways To Transform Your Body In Just One Month.

People are more aware of their health and the way they look, by eating healthy and being physically active.

If you are looking for a transformation without spending money then all you need is this program will make your body stronger and tighter while improving your health and energy levels

Here are 7 simple exercises which combined with a good diet will get you closer to the body of your dreams.


Take a push-up position on the ground, and bend your elbows at 90 degrees.

Set your body in a straight line, and support it with your elbows, forefeet, and forearms.

Hold in this position as much as you can, and make sure you don’t move your butt and waist at all.

This static exercise will give you those ripped abs, and tough shoulders.

Push ups

Set your body in a plank position, and push your body up using your hands.

Set your back, butt, and legs in a straight line. Do several repetitions.

These will push up your body, as they involve every muscle in your body.

Thighs and Buttocks.

Set your body in a plank position, and support your body on your hands and knees.

Stretch one leg and one arm, on the opposite side, of course. Your body should be balanced and straight.

Hold in this position for a few seconds. Switch arm/leg.

This exercise strengthens your lower back and abs.


Set your body in the initial squat position, stretch your arms forward, and start off, do it slowly.

Make sure your face is faced forward, and your spine straight.

Your hips should be in a parallel line to the ground, but don’t force yourself if you’re unable to do this.

These will strengthen your core, stimulate a healthy fat burning process, and build strong quads, calves, and hams.

Ab exercise.

Lie on your back with your arms stretched above your head and your knees bent.

Slowly raise your upper body with your arms straight, and touch your toes, then slowly return to the initial position.

This helps to strengthen the core muscles and burns fat due to dynamics.

Abs + buttocks

Prop yourself on your hands and feet to feel tension in your back.

Raise one leg as high as you can, then start lowering your upper body without lifting the second heel off the floor.

This helps strengthen the waist, abs, and buttocks muscles.


Lie facedown on the floor with your arms bent at the elbow and placed beneath your head.

Lift your upper body as far as you can.

Stay in this position for a second, and slowly return to the initial position.

Tones and strengthens the spinal muscles.

Try this 4-week exercise plan:

This amazing plan consists of two weeks of basic workouts:

Workout For Week 2:

Remember to take a rest day after the 6-day workout plan.

Once you complete your second week, repeat.

You have nothing to lose start today.

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