Transform your body in just 28 days with these simple exercises. Being fit is no easy task. It takes determination, motivation, willpower, and resilience.
One of the worst parts of living and maintaining a healthy lifestyle is taking that first step and getting started.
Once you cross that obstacle, you’ve accomplished something that most people don’t have the willpower or determination to do.
And once you start, the result comes. When you start seeing the outcome, it’s almost impossible to quit. Before we begin the rest of the content in this blog post. Please don’t forget to spread this post on your social media.
It doesn’t take much to get started. For newcomers, the most important thing is first to make sure that your diet is in check.
Like they tell that abs are built in the kitchen… so if you want to get fit you have to start with your diet. Once your diet is in order, the next step is to perfect your workout or warm-up routine.
If you have been trying to live a healthy way of life are want to exercise more but don’t really know where or how to start, these are exercises that perfect for any newcomers who are looking to make a positive change to their lifestyle in just 28 short days.
Keep in mind that these exercises all require a perfect form to prevent wounds or injury. If you’re distracted about any of the exercises or have trouble performing them, consult with a gym trainer or professional before going any further.
Now, keep watching for simple exercise that will transform your body in weeks!
1) THE PLANK
The plank is a high-impact exercise that strengthens your abdominal area, shoulders, and back.
It is one of the most important exercises you can do because it builds up your core and helps with posture.
It also helps to lower or prevent back pain and improves your balance. A strong core will improve your general performance and also help with the overall daily tasks you perform every day.
By working out your core, you strengthen your entire body and also safeguard your body from undue injury.
The plank also boosts strength and develops your abs. To do a plank, get down on the floor into a push-up position.
Bend your elbows 90 degrees angle and rest your weight on your forearms. Confirm that your elbows are directly below your shoulders.
Also, make sure that your body is in a beeline. Engage and try sucking your belly in towards your spine), and hold it.
For newcomers, try holding the pose for half a minute and gradually work your way up as you progress.
2) THE PUSH-UP
Push-ups are one of the olden and most important exercises in the workbook. They work as a full-body exercise and build strength in your chest, forearms, back, abs, shoulders, and legs.
They also take part in your core and increase your strength. Push-ups are a good exercise, which means that it targets multiple muscles at the same time.
What’s about push-ups is that, like planks, you don’t need any exercise equipment to do it.
You can do it anywhere for you, please. To do a push-up, place your hands on the landscape directly below your shoulders.
Harden your core and make sure that your entire body is straight. Keeping your back even and straight, lower your body towards the ground.
Keep your core nice and tight, emit, and push yourself back up. Make sure that your entire body remains in perfect beeline while completing the movement.
Are you familiar with any of the exercises in this blog post so far? Keep reading for some ever more useful exercises that will help get you in shape in just 28 short days!
3) THE SQUAT
The squat is another good exercise that effectively works multiple muscles in your body. It is one of the essential exercises to strengthen your core, your legs (hamstrings, quadriceps, and calves, glutes, hips, and your back).
Squats are an exercise in increasing your lower body strength. They also stimulate to increase muscle growth, strengthen your joints, and even improve your balance.
Squats exercises also engage your core and lower back while improving your posture at the same time.
To execute a squat, stand facing your head and your chest up and your feet shoulder-width apart. Bend your knees and push your butt back as if you are sitting down in an unseen chair.
Keep your head up and allow your back to arch even so slightly (make sure you don’t let it round). lower yourself down up to your thighs are parallel to the ground (or as parallel as you can go).
Make sure you are pressing your mass weight onto your heels, and then push through your heels to go back up into the starting position.
Start by just using your own body mass weight, and as you improve you can progress into adding more weight to your squat.
The squat is one of the most supreme and useful compound exercises. If you are attempting squats for the initial first time, you should make sure you are using the proper form.
Consider speaking to a personal training coach for help in getting the form right. A bad form of exercise can lead to minor injuries which could affect your progress in the gym.
4) THE BIRD DOG
As like the plank, the bird dog works your core as well as your lower back in your body and helps to improve your overall balance.
The bird dog exercises will also strengthen your back, especially your lumbar spine in your body. It is beneficial in strengthening your core and your stabilizer muscles in your body.
To perform bird dog exercises, get on the ground on all fours. Keeping your core tight and your neck and spine neutral, look towards the ground. The knees in your body should be directly down your hips and your wrists beneath your shoulders.
Very slowly lift your left leg up in your body until it is parallel to the ground. Important Warning Do not lift your leg above the height of your hip.
Once you do this position, then slowly lift your right arm, keeping it straight and parallel to the ground floor. Hold the position for a few seconds or as much as possible, and then bring your leg and arm down.
In these exercises, muscle extends the length of a person’s spin and is responsible for the flexing, extending, and rotating of the spine.
This exercise also works out the gluteus maximizes muscles as well as the trapezius muscles, the upper back, and deltoids of the shoulder.
5) THE GLUTE BRIDGE
The glute bridge is an exercise that primarily targets your glutes in your body, but it also targets your core as well as your hips and is a key exercise in preventing lower back pain in your body.
You don’t have to use any gym equipment for this exercise so you can do it anywhere at any time you please, even in the comfort of your own room.
Start by laying down on the ground floor face up. Bend your knees and keep your feet flat on the ground and relax for some time. Your arms should be to your sides with the palms facing down in your body.
Slowly and neatly lift your hips up and away from the ground. You should stop when your hips, knees, and shoulders are in a perfectly straight line and parallel to the ground.
Squeeze your glutes hard and tighten your core. Hold the position for a few seconds and go back down relax or lose your muscles for a second.
Not only does the glute bridge tone and work out the glute muscles in your body, but it also works out your core as well as adductors and hamstrings.
Note that a good healthy body and great overall physique takes few months and even years of determination and hard work to achieve. Give yourself a head start by trying these exercises for 28 days and see how your strength and your body improve.
Once tasks are done, you are ready to take the next task in your fitness journey. You should also always ensure that you receive professional medical advice from your family doctor before starting out any new exercise regimen.
In addition step or task to this, you should also incorporate healthy eating into your lifestyle. A very good exercise and diet will help to improve your overall mental and physical health.
If you have any underlying health issues or injuries, be sure to talk to a personal or family doctor to find out what exercises are the safest for your body to perform.
And remember the main thing is consistency is key! You won’t see results right away, but if you maintain a consistent workout routine (combined with healthy eating), you will start to notice gradual changes in your physique as well as your overall health.
With that said, until next time. We love you… keep supporting us.