Having healthy eating and lifestyle habits can significantly improve your health, mood and your wellbeing. Healthy lifestyle includes exercising too which is another excellent way of taking proper care for your health.

In this article we are going to explain 5 exercises that are great for losing weight and gaining or maintaining a healthy and attractive body. Performing these exercises for just one month can provide amazing results.

  1. Squats


Squats are great for strengthening the core, building quads and hams and they also speed up the fat loss process.

Start with your feet shoulder-width apart and stretch your arms in front of you. Then, start bending your knees gradually and make sure your hips go forward. Go lower until your thighs are parallel with the floor, keeping your back straight all the time. Press your whole foot to the floor and go back to the starting position.

  1. Plank


Planks are excellent for building strong abdominal muscles and strengthening the shoulders.

Start on the ground with a push-up position. Then, bend your elbows to 90 degrees and form a straight line from your head all the way to your heels. Remain in this position as long as you can without moving your waist or butt.

  1. Lying hip raises

This exercise is good for strengthening the hamstrings, abs, back, thighs and glutes.

Lie on the floor with your knees bent and your feet flat to the floor. Place your arms at 45-degree angle to your sides. Start raising your hips and keep your glutes squeezed all the time. Return to the starting position and repeat again.

  1. Bird-dog

Bird-dog exercise strengthens the abs and the lower back.

Get on the floor on all fours and stretch your left leg and right arm out simultaneously. Keep the body balanced and hold for a few seconds. Return to the starting position and switch the sides.

  1. Push-ups

This exercise is probably the best because it targets all the muscles in the body thus strengthens the entire body. Lie down on the floor and push your upper body up with your palms but make sure your legs, buttocks and backs form a straight line. Return to the floor and repeat.

This is the 4-week exercise plan that includes these exercises. It is made from 2 basic workouts.

The Plan

1st Workout

  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes;
  • Bird-dog – 1 minute;
  • Lying hip raises – 1 minute;
  • Plank – 1 minute;
  • Push-ups – 1 minute;
  • Squats – 2 minutes

Make a 10-second break.

2nd Workout

  • Plank – 3 minutes;
  • Bird-dog – 3 minutes;
  • Lying hip raises – 3 minutes;
  • Push-ups – 1 minute

Make a 15-second break.

You must rest for 15 seconds.

The monthly workout program:

1st Week

  • 1st Day – 1st Workout
  • 2nd Day – 2nd Workout
  • 3rd Day – 1st Workout
  • 4th Day – 2nd Workout
  • 5th Day – 1st Workout
  • 6th Day – 2nd Workout
  • 7th Day – rest

2nd Week

  • 1st Day – 2nd Workout
  • 2nd Day – 1st Workout
  • 3rd Day – 2nd Workout
  • 4th Day – 1st Workout
  • 5th Day – 2nd Workout
  • 6th Day – 1st Workout
  • 7th Day – rest

You should perform 1st week plan, 2nd week then 1st and 2nd week once again. If you follow the instructions like we explained them, you will notice improvement after one month of exercising. You will become more energized, you will be healthier and you will also look and feel great. So start this exercise plan today and you will be amazed by the results.