We all want to see healthy, toned, and beautiful bodies when looking into the mirror. If you think that you need some super complicated exercises, with lots of athletic equipment, to get a perfect body, you’ll probably be surprised to know there’s an easier solution. It turns out that simple exercises organized in a curated workout plan may work wonders on your body and tone all your muscles pretty fast.

1. Plank

Which muscles are trained: This one-move, static exercise is often underrated. Meanwhile, it’s perfect for strengthening your core, toning your abs, and building up your shoulders.
How it’s done: Get into a push-up position on the floor, maintain a 90 degree angle in your elbows, and prop yourself up on your elbows and your toes. Keep a straight line from head to heels.

2. Push-ups

Which muscles are trained: If you do push-ups correctly, you are using your triceps, shoulders, back, and chest, which provides your entire upper body with a workout.
How it’s done: Lie flat on the floor on your chest and stomach. Put your hands next to your chest right under your shoulders. Push up and bring your torso, chest, and thighs off the floor. Keep your abs tight so that your body forms a straight line. Slowly come back down to the floor.

3. Squats

Which muscles are trained: When you do squats, you train your quadriceps, glutes, hamstrings, and your whole posterior chain.

How it’s done: Start standing with your feet shoulder-width apart, or wider if you feel unstable. Lengthen your spine, bend your knees, and reach your hips back, as if you’re sitting in a chair. Come back to standing with an exhale and repeat the exercise.

4. Bird-dog

Which muscles are trained: This exercise strengthens your abs, lower back, glutes, and thighs.
How it’s done: Kneel with knees hip-width apart and your hands firmly placed on the ground about shoulder-width apart. Lift one hand and the opposite knee off floor while balancing on the other hand and knee to keep your weight centered.

Stretch your arm out straight in front and extend the opposite leg behind you. Keep a straight line from your hand to your toes. Hold for a few seconds then return to the starting position and repeat the exercise for the other side.