5 Body Weight Exercises That Will Change Your Body In 28 Days

Expert | September 4, 2018 | Bodybuilding and Fitness Nutrition | No Comments

So while on the one hand there are many people who choose expensive gyms, special equipment and supplements, on the other hand, there are those who want to stay simple, eat less, look healthy and do body weight exercises at home, so the question remains which gets better results.

And, in fact, in principle, these are people who do not forget the focus of their goals and manage to bring healthier habits into their existing way of life, without relying too much on the tools and trends of the outside, precisely these people achieve sustainable progress and lead a happier life.

So in this article, we would like to encourage you to stop worrying about whether you need to start doing wonderful exercises or try superfoods superfood with sensational properties for fat loss and simply returning the basics.

So if you do these five exercises every day, you start to see improvements in waist size and overall body composition in less than a month and it’s obvious that you will not get the body of your dreams for such a short period. Especially if you have a lot of extra pounds, but we guarantee that you will feel like you are one huge step closer to your goal, and it is most important to start and approach the set 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 bodyweight 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.

You need to rest for 10 seconds between each exercise.

-Workout #2

Do 3 minutes – Plank.

Do 3 minutes – Bird-dog.

Do 3 minutes – Lying hip raises.

Do 1 minute – Push-ups.

You need to rest for 15 seconds between each exercise.

So, you need to do this 6 times per week, followed by one rest day.

-Week 1

Day 1 – Do Workout #1

Day 2 – Do Workout #2

Day 3 –Do Workout #1

Day 4 –Do Workout #2

Day 5 –Do Workout #1

Day 6 – Do Workout #2

Day 7 – rest

-Week 2

Day 1 –Do Workout #2

Day 2 –Do Workout #1

Day 3 –Do Workout #2

Day 4 – Do Workout #1

Day 5 – Do Workout #2

Day 6 – Do Workout #1

Day 7 – rest

You need to rotate week 1 and week 2 for the duration of the exercise program.

So if you are doing this program, you will be surprised by the results, because you will feel that your body will be stronger and stricter, you should feel better and your health should improve significantly, but of course in addition to doing exercises, you need to practice healthy eating and drinking plenty of water.

How to do it:

Follow the instruction on the picture below.