6 Exercises That Can Fully Transform Your Body In Just 1 Month!

Getting the body of your dreams is not an easy thing to do, however accomplishing the goal can definitely change your life!
For that reason, you simply need to decide and go for it!

We recommend a set of 6 exercises which can fully transform your body in a month! Exactly what’s terrific about everything is that you only need 10 minutes a day, and you won’t have to go to the gym or buy some unique equipment.


The plank is among the best full- body exercises ever. It is static, and you must just hold a correct position to get its effects. You need to prop yourself on the elbows, lower arms, and forefeet, with a straight back.
Keep in mind that you must not raise the bottom or lower the waist. You must feel comfortable while holding this position. While standing in this way, you will tone the arm muscles, the abs, the back and the anterior thigh muscles.


From a plank position, just push yourself up with the arms, however with the legs, back, and bottom in a straight line. Then simply go back to the preliminary position. This will strain the stomach muscles and the arms.


You ought to stand on the soles, with your feet shoulder-width apart. Start as if slowly sitting down on a low imaginary chair. Your feet and knees should form a straight line. For a much better balance, you can stretch the arms in front of your body. When down, slowly push yourself up.

Thigh and bottom muscles

Prop yourself on the knees and hands, stretch one leg and the opposite arm at the same time. Yet, make certain you keep the leg straight and do not let it bend. Repeat with the other leg and arm.

Ab exercises

Lying on the back, with the arms stretched up, gradually raise the left leg, bent at the knee, and touch it with the right hand. Repeat with the right leg and left arm.


Abs and buttocks

Prop yourself on the feet and hands to develop a triangle above the floor. Raise one leg as high as you can, and slowly lower it, in order the knee to touch the tip of your nose. Do the same with the other leg.

We recommend the following 4-week program to help you achieve your goal:

The four-week plan

Week 1:
Every day, for 6 days, follow the schedule above:

  • 2 minutes- plank;
  • 1 minute- push-ups;
  • 1 minute- abs and thighs;
  • 1 minute- abs;
  • 1 minute- abs and butts;
  • 1-minute- waist;
  • 2 minutes- slab.
  • Rest for 10 seconds between exercises.

Week 2:
In the next 6 days, alternate the following sets:

Set 1:

  • 3 minutes plank;
  • 3 minutes abs;
  • 3 minutes thighs and butts.
  • Make a 15-second break between exercises.

Set 2:

  • 3 minutes waist;
  • 3 minutes push-ups;
  • 3 minutes abs and buttocks.
  • You need to rest for 15 seconds in between workouts.

Week 3: repeat the Week 1 set.

Week 4: repeat the Week 2 sets.

After the end of this exercise program, you will be impressed by the outcomes!
Yet, we strongly recommend that you make it a routine of doing these workouts daily, as they will help you keep the body in shape, and improve it even further.