7 Exercises That Will Completely Transform Your Whole Body in Just 4 Weeks
Personal question: Has your New Year’s resolution of working out and getting healthy fallen by the wayside? If so, don’t feel too bad! Even the most disciplined amongst us have struggled at one time or another when it comes to establishing a new routine.
The good news for you, though, is that it’s now officially spring, a time of year that symbolizes renewal. So, what better time to breathe new life into your body than now?
Luckily, there are plenty of simple, yet effective, exercises that you can do right in the comfort of your own home. Each of these 7 focuses on strengthening your muscles and burning fat fast— and we mean 4 WEEKS fast! Let’s get started…
It’s time to master the plank
We know, we know; the plank isn’t necessarily the easiest pose to master, but, when it comes to full body engagement from arms to core to toes, nothing will get you stronger faster.
One tip for added balance— make sure that your glutes are engaged and your knees are soft in this pose. This quick check will ensure that you are stable enough to stay in the position for longer!
And try out a reverse plank
Now that you’re so good at that classic plank, it’s time to turn the whole idea on its head! To get into a reverse plank, start by sitting on the floor with your hands planted behind you and your legs outstretched in front. Engage your abs as well as your glutes and carefully lift yourself up off the ground, making sure that your gaze is focused skyward.
You may only be able to hold the pose for 10 seconds at first, but challenge yourself to get up to 30, even if you need small breaks in between. Trust us, your obliques, glutes, and tight hamstrings will thank you!
Give your double-chin a workout
Exercising the muscles under your chin may seem like an odd thing to do, but in order to experience a complete body transformation, you will need to work all muscles— from your head to your toes! There are MANY different ways you can work this part, but this is the best place to start!
Challenge yourself to a weighted Russian twist
This back-strengthening exercise carries with it many health benefits, including increased balance, hand-eye coordination, and back flexibility. As a bonus, it will make that chubby core and flabby obliques a thing of the past!
Grab a medicine ball and start with your backside firmly on the ground with your legs bent at a 120-degree angle in front of you. Begin the routine by alternating the medicine ball between your left and right sides, taking care to pause once you hit the center for a breath, and to squeeze that core harder! Start with 40 reps and work your way up as you get stronger!
Blast away your love handles with alternating toe touches
And since you’re already on that oblique-strengthening wavelength with the Russian twists, let’s go ahead and lie back down on our backs and do some alternating toe touches, an exercise that will do a number on your side fat AND strengthen your lower back.
Simply raise your right leg straight into the air and reach for your toes using your left hand, then alternate. Complete this for about 30 reps. And, as always, keep that core engaged and KEEP BREATHING!
Tighten up that booty with a glute bridge
Now let’s give your backside the toning that it needs! Place your palms and your feet flat on the ground with your knees pointed up. From there, tighten your buttocks and belly and lift to the sky, while still keeping your shoulders and head firmly on the floor.
Repeat for at least 30 reps. Talk about an upLIFTing exercise!
Last, but not least, take a couple of minutes to work on your posture
Rise up to your feet, wipe off that sweat, and make yourself parallel with the nearest wall for a posture-correcting pose.
With your back straight against the wall, move your arms up so that your hands create 90-degree angles. From there, move your hands over your head until you feel a stretch, then bring them back down. You can repeat this move 10x, but we dare you to stop at just 10. It feels so good that you’ll want to be at that wall for the rest of the afternoon!
Whew–talk about a great workout. Just remember to practice these exercises daily and you will see a BIG difference within the next month!
We’d love to hear your thoughts on these exercises. Which one did you find most challenging to execute? Which one was the easiest? Do you know of any others that you would like to add to the list?