Not everyone has time or patience for long, intensive gym sessions. Fortunately, pumping iron at the gym is not the only way to achieve that ripped and lean body that you have been dreaming of. In fact, bodyweight exercises have become popular and are often considered better and more effective than weight training.
Bodyweight training is a strength training exercise where you use your body weight to offer resistance against gravity. This training does not require any gym machines or free weights. Moreover, this training involves all the muscles in the body and can be easily modified as per your fitness level.
Here is the list of exercises that will completely transform your body within a month. All you need is dedication and 10-15 minutes a day.
Push-ups are the best way to make your body stronger in no time.
Directions to do it: Do a plank with straight open arms. Then lower yourself as much as you can. Keep your back, pelvis, and legs in a straight line. Retune to the initial position slowly.
Benefits of Push-ups: Push-ups work on the upper body strength and affects the chest, arms, and abdominal muscles. When done properly, they also strengthen the lower core and back.
Plank is a versatile exercise that targets every group of muscles in the body. Adding planks to your workout regimen makes the entire body stronger by improving muscle mass and strengthening the skeletal system.
Directions to do it: It is a static exercise where you need to hold your body correctly. Keep the back and legs straight without arching or sagging.
Benefits of Planks: The plank exercise is one of the best exercises that work the back, abs, buttocks, arms and legs. Which will help you get rid of the back pain, make you more coordinated, improves flexibility, and metabolism
Squats is one such exercise that everyone should do even if they don’t have time for anything else.
Directions to do it: Place your feet shoulder-width apart, standing on your whole foot. Make as if to sit on an imaginary chair, with your knees and feet on the same line and your back kept straight. You can keep your balance by raising your arms in front of you. Then rise back up as slowly as you can.
Benefits of Squats: The main benefit of squats is it builds your hamstrings, leg muscles, quadriceps, hamstrings and calves, which promotes muscle building and improves muscle mass.
Strengthening thigh and buttocks may improve posture, reduce back pain, strengthen pelvis and reduce ankle and knee strain.
Directions to do it: Stand on all fours, and try stretching your right arm and left leg in a straight line, then bend them slowly and then touch the right elbow to the left knee. Straighten up again and change the leg and arm.
Benefits of Buttock and Thigh Muscles Exercise: Includes hip bending and torso muscles. It also strengthens the entire back muscles, waist and the buttocks.
Abs and Buttocks
Doing combo ab and butt workout is a perfect way to work your muscles safely and effectively. This workout makes all your body muscles work together.
Directions to do it: Support yourself on your feet and hands and feel the tension in your back. Now raise the one leg as high as you can and then lower the upper body slowly without lifting the second foot heel off the floor.
Benefits of Abs and Buttocks: This workout includes the waist muscles, abs and buttocks, which helps in strengthening the muscles of those areas.
Abs exercise makes your abdominal muscles workout which plays a crucial role in posture, support spine, stability, balance and respiratory functions.
Directions to do it: Lie on the back then stretch your arms above your head straight and bent your knees. Then raise your upper body with your arms straight slowly and touch your toes and return back to the initial position.
Benefits of Abs Exercise: Performing this exercise burns fat around the waist and strengthens the core muscles.
Strong posture can only be maintained if you have a strong back. The weak back can reduce pelvic and spinal support this is where this waist exercise comes in.
Directions to do it: Lie facedown on the floor, bend your arms at the elbow and place them beneath your head. Try to lift the upper body as much as you can. Stay in this position for almost a second and then slowly return to the initial position.
Benefits of waist exercise: Tones and strengthens the spinal muscles.
So, these were some of the best home workout exercises that you can do anytime and reap all the fitness benefits. Also, if you are considering buying c4 pre workout or any other pre workout supplement or post workout supplement, make sure you opt for the best quality supplement from the certified and trusted brands.