Everybody seems to raving about health and fitness these days. And while many people choose to go down the road of expensive gym memberships, special equipment and magic supplements, there are also those who like to keep it simple – eat less but healthy and perform bodyweight exercises at their home. And who gets better results?
You guessed it. In general, the people who don’t forget that the focus of their goals is themselves and manage to introduce healthier habits into their existing lifestyle without relying too much on outside tools and trends, are the people who 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 this or that miraculous exercise or try the latest super food with sensational fat loss properties and just go back to the basics – the best solutions to the greatest problems are usually right in front of our noses. If you do these five exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month! It’s obvious that you won’t get the body of your dreams in such a short period (especially if you have a lot of excess weight), but we guarantee you that you’ll feel like you’re one huge step closer to this once unattainable goal.
Here we go:
#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 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 utilizes literally every major muscle in your body, thereby 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 butt. Lower your body down on the same way and repeat.
#3. Squats
Squats will help you build your quads, hams and calves, while also 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, keeping your head facing forward. Make sure that your back doesn’t round. Keep lowering yourself until your thighs are parallel to the floor (if possible). Press back up through your heels.
#4. Bird-dog
From a plank position, prop yourself on your knees and hands and 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 bodyweight exercise for building powerful glutes and hamstrings while 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 exercises.
Workout #2
- 3 minutes Plank;
- 3 minutes Bird-dog;
- 3 minutes Lying hip raises;
- 1 minute Push-ups;
Rest for 15 seconds between exercises.
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
Switch back to week 1 after you complete week 2.
If you perform this program, you’ll be very surprised with the results. Your body will be stronger and tighter, you’ll feel better and your health will improve significantly (of course, as long as you pair the workouts with healthy meals and plenty of water). So why not give it a try and see for yourself!
