Making a big alteration to your body in just four weeks might be hard, but it’s not impossible. And in today’s article, we will tell you the best exercises which if done everyday for 4 weeks, will lead to a great transformation in your body.
From lunges, squats, pushups, burpees to planks and more, read till the end to learn about all of them.
Squats
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Squats create an anabolic environment that promotes muscle growth.
If there’s one exercise you should do everyday for 4 weeks, it’s the squat. Stand facing forward with your chest up.
*Place your feet shoulder-width apart or slightly wider.
*Extend your hands straight out in front of you to help keep your balance.
*You can also hold your hands at chest level or place them behind your head.
*Bend at your knees and hips, sticking your butt out like you're sitting into an imaginary chair.
*Keep your chest lifted and your spine neutral, and do not let your lower back round.
*Squat down as low as you can, keeping your head and chest lifted.
*Keep your knees over your ankles and press your weight back into your heels.
Plank
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This simple exercise will strengthen your core muscles and lower your risk for lower back pain. If you do planks regularly, you’ll develop a strong back and abs.
This exercise has multiple variations, such as the side plank, knee plank, rocking plank, single-arm plank, reverse plank, and Bosu walking plank.
*Start on the floor on your hands and knees.
*Place your hands directly under your shoulders.
*Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge.
*Start with small increments of 15 seconds, 30 seconds.
Push Ups
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This complex compound move works on your delts, pecs, and triceps. It also strengthens your legs and core muscles, improves sports performance, and makes daily activities easier.
*Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
*Extend your legs back so that you are balanced on your hands and toes.
*Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.
*Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
*Keep a tight core throughout the entire pushup.
*Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
*Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position.
*Don't lock out the elbows but keep them slightly bent.
Jumping Rope
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According to research, jump rope for a minimum of five minutes a day can improve physical fitness.
Ten minutes of nonstop jumping can provide the same benefits as 30 minutes of jogging.
When you use a jump rope as exercise equipment, you might want to invest in a specialty jump rope from a sporting goods store.
*Start standing straight and tall with your feet shoulder-width apart and the rope behind your feet.
*Use your hands to swing the rope forward in one movement. As you’re swinging the rope forward, you’re also moving your wrists slightly upward so that the rope will come down between your ankles and your knee.
*You might want to practice this movement a few times and see where the rope falls before trying to jump over it.
*Time your rope swing so that you can lift your knees together and hop over the rope when it comes over your head.
Once you’ve done this successfully, keep going.
See how many times you can pass the rope underneath your feet without stopping. This move may take some practice, but eventually it will come naturally.
Lunges
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This compound exercise will shape your glutes, quadriceps, and hamstrings, helping transform your body. It's important to do lunges properly so you don't put unwanted strain on your joints.
*Keep your upper body straight, with your shoulders back and relaxed and chin up.
*Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor.
*Keep the weight in your heels as you push back up to the starting position. Later, once it becomes easier, you can add weight resistance.
Burpees
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This exercise may seem easy, but it’s quite challenging. It’s dynamic, and never boring as well.
Burpees offer a full body workout and hit every muscle, including your arms, shoulders, chest, core, quads, hamstrings, glutes, and calves while keeping your heart-rate up. It’s perfect for both cardio and strength training. It burns lots of calories, as well.
These equipment-free exercises give you a great workout and you can do them almost anywhere.
*Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
*Push your hips back, bend your knees, and lower your body into a squat.
*Place your hands on the floor directly in front of, and just inside, your feet.
*Shift your weight onto your hands.
*Jump your feet back to softly land on the balls of your feet in a plank position.
*Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
*Jump your feet back so that they land just outside of your hands.
*Reach your arms overhead and explosively jump up into the air.
*Land and immediately lower back into a squat for your next rep.
*Avoid snaking your body off the ground by lifting the chest first and leaving the hips on the ground when raising your body back up off the floor.
Jumping Jacks
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Just like burpees, it offers a complete body workout.
Depending on a person’s weight and intensity of the workout, jumping jacks can burn as many as 750 calories per hour, which equates to 12.5 calories per minute.
This move targets your abdominal muscles, tones your glutes, makes your legs stronger, and relieves stress.
*Stand upright with your legs together, arms at your sides.
*Bend your knees slightly, and jump into the air.
*As you jump, spread your legs to be about shoulder-width apart.
*Stretch your arms out and over your head.
*Jump back to the starting position.
Lying Hip Raise
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The world's best trainers consider this exercise as one of the most important exercises you can do. That's because it's a great way to not only work your core, but to switch on your glutes.
Your glutes are one of your body's largest and most powerful muscles.
Yet sitting for hours a day at your job can cause these muscles to forget how to fire.
That makes you weaker in nearly every lower body exercise.
This not only puts more stress on your lower spine, it pushes your lower abdomen outward, making your belly stick out, even if you don't have an ounce of fat.
However, by using the hip raise, you can activate your glutes once again, and build more muscle all over. because your glutes are such a big muscle group, they're also one of your body's top calorie burners.
*Lie on your back on the floor with your knees bent and your feet flat on the floor.
*Place your arms out to your sides at a 45-degree angle.
*Brace your core.
*Imagine you're about to be punched in the guts, squeeze your glutes tightly.
*Then raise your hips so your body forms a straight line from your shoulders to your knees.
*Pause for fives seconds so as to keep your core braced and continue to squeeze your glutes.
*Then lower your body back to the starting position.
*Make sure your torso and hips move as one unit. So the arch in your lower back should remain the same from start to finish.
*This way, you're primarily doing the work with your glutes, not your lower back and hamstrings.
Which exercise out of these do you find the most challenging?
Have you ever tried a 4 week body transformation challenge?
Let us know in the comments section below!
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