7 Effective Exercises for Toning Your Body in 4 Weeks!

Getting fit is a lifelong goal for many people and it's often hard to stay disciplined. 


The best way is to set goals is to write an exercise schedule and stick to it. Check out these seven ways exercise can lead to a happier, healthier you.


Exercise controls weight. Exercise can help prevent excess weight gain or help maintain weight loss. Exercise combats health conditions and diseases.

1. Push-ups

The push up is a great muscle toning exercise for the arms, chest, triceps and the front of the shoulders.


  • Position your body with your arms straight out, shoulder-width apart, abs tight, holding your body in a plank position.
  • Lower your body until your chest is an inch or two above the floor, elbows pulling back at roughly a 45-degree angle.
  • Push your torso away from the ground until your arms lock, then repeat.

2. Squats

Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips, and thighs.


  • Stand with your feet slightly wider than hip-width apart, back straight, shoulders down, toes pointed slightly out.
  • Keeping your back straight, lower your body down and back as if you are sitting down in a chair until your thighs are parallel to the ground (or as close to parallel as possible.) Make sure your knees do not pass over your toes and keeps your abs tightly activated to ensure a straight spine. Rise back up slowly. Repeat!



3. Toning your thigh and bottom muscles

Pick a few of these moves, or try them all to sculpt your legs, tone your thighs and bottom muscles.


  • Begin the exercise as shown in the picture, support yourself on your hands and knees.
  • Then, stretch one leg, trying to keep it straight and not letting it go to the side or bend while raising and stretching the opposite arm at the same time.
  • After that, do the same for the other arm and leg.



4. Abs exercises

This exercise will maintain strong abs and helps to prevent back pain, boost your agility, and increase your flexibility.


  • Lie on your back and stretch your arms up, then slowly raise one of your legs, bent at the knee, and touch it with your hand, as you can see above. 
  • Return to the initial position and repeat with the other leg and arm. Don’t forget about the main rule here — the left arm goes to the left leg, and the right arm goes to the right one.



5. Abs and buttocks

Here are quick abs and glute workouts for your best butt and abs ever:


  • First, prop yourself on your hands and feet so that your body forms a triangle above the floor. 
  • Raise one of your legs as high as you can, as seen in the first picture, and then lower it slowly and try to touch the tip of your nose with your knee. 
  • Return to the initial position and do the same with the other leg.



6. Waist

To have that perfect slim waist, you need the right mix of exercise that targets your right core muscles while increasing your metabolism.


  • Take up the initial position with your legs set widely apart and slightly bent at the knees and with your back propped against the wall. 
  • Then, lace your fingers or take a ball, as shown in the picture, and slowly move your hands from side to side, trying to touch the wall with them and, most importantly, keeping upright.



7. Plank

Plank helps you to build strength in your core, upper and lower body so its a good full body work out. 


  • Start by getting into a press-up position.
  • Bend your elbows and rest your weight on your forearms and not on your hands.
  • Your body should form a straight line from shoulders to ankles.
  • Engage your core by sucking your belly button into your spine.
  • Hold this position for the prescribed time.



The four-week plan


Do the following for six days:

  • 2 minutes plank;
  • 1-minute push-ups;
  • 1-minute abs and thighs;
  • 1-minute abs;
  • 1-minute abs and buttocks;
  • 1-minute waist;
  • 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 abs;
  • 3 minutes thighs and buttocks.
  • Have a 15-second break between the exercises.


Set 2:

  • 3 minutes waist;
  • 3 minutes push-ups;
  • 3 minutes abs and buttocks.
  • Have a 15-second break between the exercises.



Week 3: repeat the Week 1 set.


Week 4: repeat the Week 2 sets.


If you do everything correctly, you will achieve amazing results in just a month and, as a bonus, develop a habit of doing this simple ten-minute set of exercises every day. And if you want to improve your body even more, then doubling the effort is all you need to do!