Staying fit is a lifelong commitment to eating healthy and being active. When you have a busy lifestyle, nothing is more beneficial than a full body workout routine. This allows you to stay consistent in your endeavors and make the most of your time in the gym.

Keeping that in mind, we’ve put together a list of some simple exercises that can help you transform your body in just ten minutes a day over four months. Now, all you have to do is stick to it.

Plank

Start with your belly to the ground, keeping your feet at hip’s width apart and your palms beside your chest at shoulder’s width apart. This starting position should resemble a push-up position.

Lift yourself up, placing your weight on your toes and lower your arms one at a time so that your forearms are touching the ground. Your weight should be distributed equally on your toes and forearms.

Keep your back straight with your head facing the ground, tightening your core and buttocks. Make sure to keep your hips in line with your back and legs.

Push-Ups

This is the granddaddy of upper-body strength training. The push-up has been around pretty much forever, and is a great way to build up your chest, shoulders, and triceps (plus your core). Start in a plank, then bring your body down, before pressing back up. Keep your body straight throughout.

Bird Dog

From a plank position, prop yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight. Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.

Squats

Squats will help you build your quads, hams and calves, while also strengthening your whole core and enhancing greater overall fat burning.

For the standard squat, your feet should be shoulder-width apart or slightly wider. Extend your hands out in front of you and sit back and down, keeping your head facing forward. Make sure that your back doesn’t round. Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your heels.

Dead Bug

Lie on your back with your legs bent at a 90-degree angle and your calves parallel to the floor. Place your hands on your knees. Stretch out your right arm and right leg into a straight line, letting your limbs rest slightly above the floor. Return to your original position and repeat the same extension with your left arm and leg.

Ab Crunches

Lie flat on your back, raise one leg and bend at the knee, then touch your hand to your knee. Repeat on the other side.

Oblique Twist

Start with your legs set apart wide, and knees slightly bent. Prop yourself up against a wall. Then, lace your hands together or grab a medicine ball (seen above) and twist your body side-to-side, trying to touch the wall with your hands/the ball.