5 Body Weight Exercises That Will Change Your Body In 30 Days

While many individuals choose pricey gym memberships, specialized gear, and supplements, some prefer to keep things straightforward by eating healthily and working out at home with their bodies. someone produces better outcomes

People tend to make sustained progress and live happier lives when they keep their goals in mind and successfully incorporate healthy habits into their current routines without overly depending on external resources and trends.

That's why we want to urge you in this post to stick to the fundamentals rather than stressing about whether you should start performing magical exercises or experimenting with the newest superfood with exceptional fat-loss properties.

You'll start noticing changes in your waistline size and overall body composition in less than a month if you perform these five exercises every day! Although you won't achieve your ideal figure in such a short amount of time (especially if you have a lot of extra weight), we promise that you'll feel like you've made great progress toward your objective.

5 Body Weight Exercises to Transform Your Body

Plank

One of the best and most underappreciated exercises ever is the plank.

It's essentially a single static movement that will help you develop a steel-like core, shredded abs, and powerful shoulders. Simply place yourself in a push-up posture on the floor, bend your elbows 90 degrees, and support yourself on your forearms, elbows, and forefeet to form a straight line from head to feet. Hold that position as long as you can without moving your waist or butt.

Push-Ups

The push-up is the pinnacle of body-weight exercises since it works virtually every major muscle in your body, helping to tone and firm your entire frame.

Set up a plank position with your hands just under your shoulders. Push yourself up while keeping your legs, back, and buttocks in a straight line. Repeat by bringing your body down in the same manner.

Squats

Your quadriceps, hams, calves, and most importantly your glutes, will all develop as a result of squats! While improving total fat burning and strengthening your entire core,

Your feet should be at least somewhat wider than shoulder-width apart for the normal squat. Put your hands out in front of you, lean back, and lower yourself—always at a minimum 90-degree angle; if you can go lower, that's great, but avoid contacting the floor or hurting your knees since that would be counterproductive. Maintain a forward-facing posture. Be sure to maintain a straight back. Continue to descend until your thighs are parallel to the ground (if possible). Back up by using your glutes and legs.

Bird-Dog

Put yourself in a plank posture and support yourself with your hands and knees. Stretch the opposite arm and leg at the same time, keeping them both fully straight.

Hold for a brief moment, then release and repeat with the opposite arm and leg. This exercise improves lower back and abdominal core strength.

Lying Hip Raises

The lying hip raise is the ideal body-weight exercise for developing strong glutes and hamstrings while enhancing the strength of your back, thighs, and core.

With your knees bent and your feet flat on the ground, lie on your back. Put your arms out at a 45-degree angle to your sides. Lift your hips up toward the ceiling while tightening your glutes and tilting your pelvis. Squeezing your glutes, raise them as high as you can. Repeat while lowering yourself gradually

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 each exercise.

Workout #2

3 minutes – Plank.

3 minutes – Bird-dog.

3 minutes – Lying hip raises.

1 minute – Push-ups.

Rest for 15 seconds between each exercise.

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

Rotate week 1 and week 2 for the duration of the exercise programme

The outcomes of running this program will astound you. If you combine your workouts with a nutritious diet and lots of water, your body should become stronger and more toned, and you should feel better overall.