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 your goal by Bodyweight Exercises .
Let’s get started:
1. PLANK
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 a push-up position on the floor, bend your elbows 90 degrees and drop 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. Therefore this exercise is completly Bodyweight Exercises
- Get into push-up position on the floor
- Touch your elbow on the floor
- Hold this position as long and you can i prefer ( 0.30 to 1.00 minutes )
- done perform it for 3 times and you are done.
makeup with 3 sets
Set 1 45 seconds
set 2 30 seconds
Set 3 30 seconds
2. PUSH-UPS
Begin in a plank position with your arms straight, Your shoulders should be over your wrists and your body should form a straight line from head to toe.
At this plank position keep you straight
- Next, slowly bend your elbows and lower your chest towards the floor
- Then, press upwards back to plank position
- Completed
makeup with 3 sets
Set 1 12 pushups reps
set 2 10 pushups reps
Set 3 10 pushups reps
Therefore this exercise is completly Bodyweight Exercises
3. SQUATS
- Stand with your head facing forward .
- Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
- Sit back and down like you’re sitting into an imaginary chair.
- Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
makeup with 3 sets
Set 1 20 squats reps
set 2 15 squats reps
Set 3 10 squats reps
Therefore this exercise is completly Bodyweight Exercises
4. 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.
makeup with 3 sets
Set 1 20 exercise reps
set 2 15 exercise reps
Set 3 10 exercise reps
Therefore this exercise is completly Bodyweight Exercises
5. LYING HIP RAISES
The lying hip raise is the perfect body weight exercise for building powerful glutes and hamstrings whilst 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.
makeup with 3 sets
Set 1 20 exercise reps
set 2 15 exercise reps
Set 3 10 exercise reps
Therefore this exercise is completly Bodyweight Exercises
