Do you know you can lose weight without spending those long hours in the gym? Yeah, that’s Right. I know in this busy world, it’s pretty hard especially for office goers to give 2-3 hours in the gym. That’s why today I come up with the effective Exercises for Body Transformation in 28 Days and they take a maximum of 30 minutes.
I prefer doing these exercises in the morning, but if you just can’t manage time evening is also a great time to do these exercises. But, I highly recommend doing these exercises regularly to get your desired results.
Here are Some Effective Exercises for Body Transformation
#1. Just take a Walk
I suggest to walk for 2-3 minutes before doing anything and after finishing all the exercises I am gonna describe below. Because it’s very important to prepare yourself and your mind as well to do these exercises.
And if possible, walk barefoot in the grass. It will help your eyes also.
#2. Plank
To do plank just go to a regular push up position and therefore try to keep your elbow in a right angle with the ground as shown in the picture. Then keep your knees together and try to make a straight line from your head to your feet by giving an upper lift by your knees.
I know you find difficult to do this for the first few days. But, try to hold your position for a minimum of 15-20 seconds and then take a break. And you have to gradually extend the time limit to get better results. Planks help you to improve your body health totally.
Now, let’s discuss it’s benefits and how it will transform your body:
Plank is beneficial for almost every muscle of your body. It directly hits them when you to it. So, if you do plank regularly, it will be very helpful to body transformation.
Not only that, it is very useful for abs and your lower back. There are also different variants of plank-like single arm plank, knee plank, side plank, etc.
#3. Push-Up
If you look at a person doing push-ups, it looks very good but when it comes to yours it feels like disaster especially for new candidates. But, you should do it at least 5-10 times from the first day and when you will feel that, you can easily do 5-10 push-ups, add 5 more.
The secret of making a slim body is as you feel your body is used to some exercise you have to upgrade to exercise or do more times.
To do a perfect push-up keep your arm straight below your head and then palm-down on the floor and then raise yourself up and go to the palm position. Repeat this same process to as many times you can.
Advantages of Push-ups:
Push-ups are very good for your arms, triceps, and chest. So, try doing it every day to transform your body as play an important role and comes under the most effective exercises for body transformation
#4. Squat
To do proper squats keep your foot at your comfortable Position (little wider) and make sure to place toes outwards. Talking about your hands, keep them parallel to the ground and try to bend hips backward. Make your head straight and perform sit up.
Do at least 10 times and increase it after some time.
Advantages of Squats:
Squats not only makes your legs attractive but also it gives benefit to everybody part of your lower body. It helps muscles like quadriceps, hamstring, etc.
#5. Skipping (Rope jumping)
Skipping is the best exercise to burn calories, reduce fat, gain more stamina. According to research, skipping can give 3 times more benefits than running.
First set the length of the rope from your feet to your lower chest. Then jump and try to pass the rope below your toes while you are in the air.
Tip: don’t jump too high, it reduces your stamina.
Now let’s discuss some of its benefits of Rope Jumping:
It is able to burn up to 1300 calories per hour. It is very good for your whole body, especially to reduce fat.
#6. Bird dog
Bird dog exercise comes under the list of “exercises for body transformation” This is performed according to its name Bird dog. Basically you have to stretch your whole body and keep a position like push-up and then try to lift one hand like Superman:)
Now, try to hold your position for at least 1 minute or as much as you can.
Advantages of Bird dog:
Bird dog is very helpful for your spine and your back. It gives stability and makes your hips, muscles (back) powerful.
#7. Jumping Jacks
It is a very easy exercise. Just keep your hands straight below and then jump and in air touch your hands as shown in the picture.
Advantages of Jumping Jack:
Though it looks very simple it can burn up to 750 calories per hour. It is beneficial for your heart and also burns fat from all over your body.
FAQs:
Q: Is this possible to transform body in 4 weeks?
Yes, you definitely. These all are effective exercised for body transformation which help you to transform body in 4 weeks. But, you need to make a proper diet for it. If you do the exercises I have mentioned above I am sure that your body starts transforming till 4 weeks.
Q: How long does it take to get reshaped?
It depends on your diet and calories consumption and also upon your exercise time. If you do these exercises for two weeks you can definitely see changes to your body.
Q: What are the best exercises for body transformation?
Planks, Jumping Jacks and Push-ups are the major exercises which you should while training if you thinking for body transformation either want to shred body or increase the muscles mass.
I think these 7 exercises can be about to change your body shape.
Wrapping up:
Start now! And, follow all these best effective exercises for body transformation in 28 days that will really transform your body definitely if you do all these in honest way and the best part is you can do them anywhere. You don’t need those expensive machines. You should do these at least half an hour and check your body after 1 month.
That’s it for today, I hope this post can give an idea of how to do these exercises and which are best for you. That’s it for today, see you in the next one.
