5 Exercises You Can Do It Anywhere Using Only Your Body Weight
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.
Let’s get started:
#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:
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 each exercise.
Workout #2
3 minutes – Plank.
3 minutes – Bird-dog.
3 minutes – Lying hip raises.
1 minute – Push-ups.
Rest for 15 seconds between each exercise.
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
Rotate week 1 and week 2 for the duration of the exercise programme
If you perform this program, you’ll be surprised with the results. Your body will be stronger and tighter, you should feel better and
your health should improve significantly (of course, as long as you pair
the workouts with healthy meals and plenty of water).
