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

plank anatomy

While there are people who want to visit the gym every day, consume supplements etc. There are some the want to keep it simple like eating less and healthy and working out at home.

Both of the ways are beneficial depending on the discipline and the routine. 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.

Let’s get started:

#1. Plank

plank

Plank is a static exercise. There are no movements, and the most important thing is to hold the body properly. Lie on the floor with your stomach down. Bend your elbows by 90 degrees and lie in a resting position leaning against them. The body must form a straight line from head to toe.

#2. Push-ups

Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position. Make 10 repetitions of this exercise and move without resting to the last one

#3. Squats

Squats

Start the exercise by standing on both your feet, so that the same will be on a wider distance. Curl the knees until the thighs get into a parallel position with the ground. Bring the body weight into your foot rear areas;

Start moving towards down so that the leg will rectify completely. In order to take full advantage of the exercise, press the glutes at the highest point of the movement;

The 2 Week Diet

#4. Bird-dog

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

Lying hip raises

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 program.

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