5 Exercises That Will Transform Your Body in Just 30 Days
Everybody seems to raving about health and fitness these
days.
And while many people choose to go down the road of expensive gym
memberships, special equipment and magic supplements, there are also those
who like to keep it simple – eat less but healthy and perform bodyweight
exercises at their home.
And who gets better results
You guessed it. In general, the people who don’t forget that the focus of
their goals is themselves and manage to introduce healthier habits into
their existing lifestyle without relying too much on outside tools and
trends, are the people who 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 this or that miraculous exercise
or try the latest super food with sensational fat loss properties and just
go back to the basics – the best solutions to the greatest problems are
usually right in front of our noses.
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 this once unattainable goal
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 this once unattainable goal
Here we go
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 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
Push-ups
The push-up is the ultimate bodyweight exercise that utilizes literally
every major muscle in your body, thereby 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 butt. Lower your body down on the same way and
repeat
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
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
Lying hip raises
The lying hip raise is the perfect bodyweight exercise for building
powerful glutes and hamstrings while 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 t
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 t
hem up as high as possible, squeezing your glutes.
Slowly lower yourself down and repeat
Slowly lower yourself down and repeat
The four-week plan
This program consists of two separate basic workouts
Workout #1
1 minute Plank;
1 minute Push-ups
2 minutes Squats;
1 minute Bird-dog;
1 minute Lying hip raises;
1 minute Plank;
1 minute Push-ups
2 minutes Squats;
Rest for 10 seconds between exercises.
Workout #2
3 minutes Plank;
3 minutes Bird-dog;
3 minutes Lying hip raises;
1 minute Push-ups;
Rest for 15 seconds between exercises
This is performed 6 times per week, followed by one rest day
WEEK 1
Day 1 – Workout #1
Day 2 – Workout #2
Day 3 – Workout #1
Day 4 – Workout #2
Day 5 – Workout #1
Day 6 – Workout #2
Day 7 – rest
WEEK 2
Day 1 – Workout #2
Day 2 – Workout #1
Day 3 – Workout #2
Day 4 – Workout #1
Day 5 – Workout #2
Day 6 – Workout #1
Day 7 – rest
Switch back to week 1 after you complete week 2
If you perform this program, you’ll be very surprised with the results.
Your body will be stronger and tighter, you’ll feel better and your health
will improve significantly (of course, as long as you pair the workouts
with healthy meals and plenty of water). So why not give it a try and see
for yourself!
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