If the pandemic has taught us anything, it’s the importance of staying fit. Daily exercise is an essential part of a healthy regimen. But what if you could also transform your body in as little as 4 weeks?
Nope, we aren’t kidding. It’s not impossible to transform your body by exercising daily. You need to stick to the proper schedule and follow it regularly. Today we’ll discuss exercises that can transform every part of your body in 4 weeks.
What’s the pistol squat? How to do star plank? We’ll be talking about all of these AND more…
Let’s start with the Pistol squat first
Pistol squats can help strengthen your quads and glutes. This exercise will test your stability, mobility, and balance. It can also help you identify which muscles are weak and need work.
To do the exercise, you must stand with your arms straight ahead at shoulder level. Your arms need to be parallel to the floor. Once in position, raise one of your legs in front of you and hold it in place.
Now push the hips back and lower your body lower as much as possible. Take a pause, and then bring your body back to the starting position. Repeat the procedure with the other leg.
Congratulations, you just completed one repetition. Start with doing 10 such repetitions every day.
Star plank can be a big help in transforming your body
Star planks can help increase the resistance levels of your exercise and create a new stimulus for your muscles. You can start the exercise by getting into position for press-ups. You should then put your palms and toes outward to form the shape of an X.
You’ll need to ensure your core remains in a flat line, from your head to your toes. Remain in this position for a bit and then go back to the press-up position. During this exercise, you should try to keep the hips horizontal throughout.
Try standing long jumps to get fitter and better
This exercise suits those who want their mass combined with strength, as it targets your fast-twitch muscle fibers. The body uses these muscle fibers when it requires power from a body part, such as your legs. The standing long jump can help increase the burst of energy you get but prevent fatigue for a longer duration.
To do the standing long jump, you need to start in a squatting position. Keep your feet as wide as your shoulders. In this position, swing your arms backward and push yourself forward.
You’ll need to get your legs forward to gain momentum. It would be best if you tried to jump as far as possible, but make sure you land on your soles.
Crab walk can be a game-changer
Crab walk may sound silly, but it works nearly all your muscles and builds your core strength. Before even starting the crab walk, doing some mobility exercises for your wrists is best as this exercise routine can put a lot of pressure on them. The biggest challenge with the crab walk is coordinating your movement and keeping your balance.
To start the exercise, sit on the floor and put your arms behind your back. Your legs need to be in front of you and bent at the knees. Once in position, raise your hips as high as you can.
You would now have just your arms and legs on the floor. Now start walking using your hands and your feet to take you forward. It would be best if you only attempted to walk 10 to 15 centimeters at a time.
Mountain climbers are great at helping you transform your body
Mountain climber is another exercise that works on all your muscles and builds your core strength. To do this exercise, you must get into a press-up position and keep the arms straight. You should tighten your core as if you’re getting ready to take a punch.
Keep your lower back in position but bring one knee to your chest while raising the foot off the floor. Bring down the foot and move it back to the starting position while at the same time bringing your other knee to your chest. You can then keep alternating between the two legs.
Try to avoid bouncing while doing this exercise and maintain your core. If you want to increase the intensity of this activity, you can try cross-body. In this, you would bring your right knee to the left side of your chest and vice versa.
Try nailing side planks if you want a fit body
Side planks target your oblique muscles and increase your core strength and stability. Lie down on your side and keep your knees straight to do this exercise. Take the help of your forearm so that your upper body puts its weight on it.
Once in position, raise your hips so that your body becomes a straight line. Pause in this position and take deep breaths. Then you can switch to the other side and repeat the same.
You’ll need to ensure your upper body is always perpendicular to the floor. If you want to try an advanced version of this exercise, you can also try raising your arm and leg after pushing your hips upward. Another version would be to put the weight of your upper body on your palm instead of your forearm.
Superman exercise can genuinely transform you
Superman is the nearly invincible superhero, and this exercise may make you into one! Not really, of course, but this exercise can still strengthen your back and work on the muscles that are present along your spine. It also works on your glutes and hamstrings and strengthens your core.
In this exercise, you’ll start by lying face down on the floor. Move your chest, arms, and legs upward, so they are all above the floor. Stay in the position for a few seconds and try to squeeze your lower back before you return to the starting position.
Simple sit-ups can bring about a lot of difference
Sit-ups are the standard exercises that most people do to help build their core and increase their stability. You’ll need to lie on the floor and bend your knees for this exercise.
Put your hands at the back of your head and lift your torso. You’ll need to form a V shape with the thighs while tensing your core. Fall back slowly to the starting position and repeat the process.
While doing sit-ups, engaging the core muscles for your movement is important rather than using momentum to get the most benefits. You should not try to use your arms to push your head upward as it could end up in you straining your neck.
Burpees are fun and effective
Burpees will activate all the muscles in your body and also help in burning a lot of calories. To begin, spread your feet as far as your shoulders and squat so that your thighs are parallel to the ground. Put your hands on the ground and push your legs back so that you come into an extended plank position.
Now push against the floor with your arms until they become straight, and then tuck the legs inwards so that you return to the squatting position. Drive against your heels in the upward direction and jump so that you are at least a few inches high off the floor. You can repeat this a few times until you complete a rep.
Don’t shy away from single-leg glute bridge
This exercise can help shred your legs and put the focus on the butt muscles. To do the exercise, lie down on the floor on your back and raise one leg in the air. Thrust your hips forward so that they’re off the floor.
When you’re at the top of the sequence, try clenching your glutes, this will activate those muscle fibers. Then bring yourself down slowly to the starting position.
This exercise is good for building strength in your posterior, giving you good posture, and relieving any back pain you might have. Doing 10 reps of the single-leg glute bridge can alleviate back pain.
Press-ups will never get outdated
This exercise is perfect for when you don’t have much time but still want to burn some calories. Doing 20 reps of this quick exercise can help you achieve your goal and build your upper body strength. Press-ups also help improve your strength and endurance, depending on how many reps you do at a time.
To do this exercise, support your weight using your toes and hands. Your hands must be beneath your shoulders, and you should keep the body straight. Your core should be locked so that there is a straight line from your head to your heels.
Bring your body down until it is just an inch away from the floor. Push yourself up forcefully by extending the arms fully.
Wondering why we stressed only on bodyweight exercises? And not equipment-based workouts?
You can ditch your dumbbells for bodyweight exercises. The best part about this type of training is that it’s more accessible and adjustable to your fitness level. It doesn’t matter if you just started exercising or are a seasoned athlete. Bodyweight exercises can be incredibly challenging and beneficial for everybody.
Did you know bodyweight exercises are great in that they increase your mobility and stability? Thanks to the movement in bodyweight exercises, you learn how to stabilize your body, which, in turn, leads to strength gains in the gym.
So many people believe bodyweight exercises can take a toll on your joints. In actuality, bodyweight exercises lower the amount of stress on your joints. Making it less likely to get injured when bodyweight training.
Bodyweight exercises let you work at times convenient for you. You don’t need to head to a dedicated gym.
No doubt, exercising is great for your health. You can also tone your body by doing the right exercises.