5 Body Weight Exercises That Will Change Your Body In 28 Days
While many people choose expensive gym memberships, special equipment
and supplements, there are also those who like to keep it simple – eat
less but healthy and perform body weight exercises at home. Who gets
better results
In general, it’s the people who don’t forget that the focus of their
goals and manage to introduce healthier habits into their existing
lifestyle without relying too much on outside tools and trends, these
people achieve sustainable progress and lead happier lives
That’s why in this article we’d like to encourage you to stop
worrying about whether you should start performing miraculous
exercises or try the latest super food with sensational fat loss
properties and simply go back to the basics
If you do these five exercises every day, you’ll start seeing
improvements in your waistline size and overall body composition in
less than a month! It’s obvious that you won’t get the body of your
dreams in such a short period (especially if you have a lot of excess
weight), but we guarantee you that you’ll feel like you’re one huge
step closer to your goal
#1 Plank
The plank is one of the greatest and most underrated exercises
ever
It’s practically a one-move static exercise that will help you build
a core of steel, ripped abs and strong shoulders. Just get into a
push-up position on the floor, bend your elbows 90 degrees and prop
yourself on the elbows, forearms and forefeet, forming a straight line
from head to feet, then hold it for as long as you can without moving
your waist or butt
#2 Push-ups
The push-up is the ultimate body weight exercise that utilises
literally every major muscle in your body, therefore helping you firm
your whole body
Get into a plank position, placing your hands directly under the
shoulders and push your whole body up, maintaining a straight line
with the legs, back and buttocks. Lower your body down on the same way
and repeat
#3 Squats
Squats will help you build your quads, hams, calves and most of all
those glutes! Whilst 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, always at a minimum 90 degree angle, if you can go lower, then
perfect, but not touching the floor or causing pain to the knees as
this defeats the point. Keeping your head facing forward. Make sure
that your back is straight. Keep lowering yourself until your thighs
are parallel to the floor (if possible). Press back up through your
legs and glutes
#4 Bird-dog
From a plank position, prop yourself on your knees and hands then
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
#5 Lying hip raises
The lying hip raise is the perfect body weight exercise for building
powerful glutes and hamstrings whilst also strengthening your abs,
back and thighs
Lie on your back on the floor with bent knees and flat feet. Extend
your arms out to your sides at a 45-degree angle. Squeeze your glutes
and lift your hips toward the ceiling, making sure to tilt your
pelvis. Lift them up as high as possible, squeezing your glutes.
Slowly lower yourself down and repeat
The four-week plan
This program consists of two separate basic workouts
