Menu
This post may contain affiliate links which means I may receive a commission for purchases made through links. I will only recommend products that I have personally used! Learn more on my Private Policy page.
Feeling sluggish and ready for a change? In just five weeks, you can reshape your body with dedication and the right approach. The hardest part is taking that first step, but once you’re on the path, the results are worth it!
Before we dive in, subscribe to our channel for free fitness tips and exclusive content to keep you motivated.
Remember, fitness success requires both effective workouts and a balanced diet. Abs are made in the kitchen, so nourish your body with healthy foods.
These five beginner-friendly exercises will boost your strength, flexibility, and metabolism. Be sure to maintain proper form to avoid injury, and consult a professional if needed.
Are you ready to transform your body? Let’s get started!
The plank is a core exercise which strengthens your abdominal area, shoulders, and back. It is one of the most important exercises you can do because it strengthens your core and helps with posture.
It also helps to reduce or prevent back pain and improves your balance. A strong core will improve your overall performance and also help with overall daily tasks you perform every day.
By working out your core, you strengthen your entire body and also protect your body from undue injury. The plank also helps strengthen and develop your abs.
To perform a plank. Get down on the floor into a pushup position. Bend your elbows 90 degrees and rest your weight on your forearms.
Make sure that your elbows are directly underneath your shoulders. Also, make sure that your body is in a straight line. Engage your core. Try Sucking your stomach in towards your spine and hold it for beginners.
Try holding the pose for 30 seconds and gradually work your way up as you progress.
Pushups are one of the oldest and most important exercises in the book. They work as a full-body exercise and build strength in your forearms, chest, shoulders, back, abs, and legs.
They also engage your core and increase your strength. Pushups are a compound exercise, which means that it targets multiple muscles at the same time.
What’s so great about pushups is that like planks, you don’t need any fancy exercise equipment to do it. You can do it at home, outside or anywhere. You please.
To do a pushup, place your hands on the ground directly beneath your shoulders. Tighten your core and make sure that your entire body is straight, keeping your back flat and straight.
Lower your body towards the floor. Keep your core nice and tight. Exhale and push yourself back up. Make sure that your entire body remains in a perfectly straight line while completing the movement.
The squat is another compound movement, which effectively works multiple muscles in your body. It is one of the essential exercises to strengthen your core, your legs, quadriceps, hamstrings, calves and glutes, hips and your back.
Squats are a staple exercise in increasing your lower body strength. They also stimulate muscle growth, strengthen your joints and even improve your balance.
Squats. Also, engage your core and lower back while improving your posture at the same time.
To perform a squat stand facing with your chest up and your feet shoulder-width apart, bend your knees and push your butt back as if you are sitting down in an invisible chair.
Keep your head up and allow your back to arch ever so slightly. Make sure you don’t let it round.
Lower yourself down until your thighs are parallel to the floor or as parallel as you can go. Make sure you are pressing your weight onto your heels and then push through your heels to go back up into the starting position.
Start by just using your own body weight and as you improve, you can progress into adding more weight to your squat. The squat is one of the most important and useful exercises.
If you are trying out squats for the first time, you should make sure you are using the proper form. Consider speaking to a personal trainer for help in getting the forb right. Bad form can lead to injuries which could affect your progress in the gym.
Like the plank, The bird dog works your core as well as your lower back and helps to improve your overall balance. The bird dog will also strengthen your back, especially your lumbar spine.
It is beneficial in strengthening your core and your stabilizer muscles to perform a bird dog. Get on the floor on all fours, keeping your core tight in your spine and neck neutral.
Look towards the floor. Your knees should be directly beneath your hips and your wrists beneath your shoulders.
Slowly extend your left leg up until it is parallel to the floor.
Do not lift your leg above the height of your hip. Once you do this, slowly lift your right arm, keeping it straight and parallel to the floor. Hold the position for a few seconds and then bring your leg and arm down.
This exercise also works out the Gluteus maximus muscles as well as the trapezius muscles in the upper back and the deltoids of the shoulder.
The glute bridge is an exercise which primarily targets your glutes, but it also targets your core as well as your hips and is a key exercise in preventing lower back pain.
You don’t have to use any equipment for this exercise, so you can do it anywhere you please, even in the comfort of your own living room.
Start by laying down on the floor, face-up, bend your knees and keep your feet flat on the ground.
Your arms should be to your sides with the palms facing down. Slowly lift your hips up and away from the ground. You should stop when your knees, hips, and shoulders are in a perfectly straight line.
Squeeze your glutes hard and tighten your core. Hold the position for a few seconds and go back down.
Not only does the glute bridge tone and work out the glute muscles, but it also works out your core as well as your hamstrings and abductors.
Remember that a healthy body and great overall physique takes months and even years of determination and hard work to achieve. Give yourself a head start by trying these exercises for four weeks and see how your strength and your body improve.
Once that is done, you are ready to take the next step in your fitness journey. You should also always make sure that you receive professional medical advice from your doctor before starting out any new exercise regimen.
In addition to this, you should also incorporate healthy eating into your lifestyle. A good exercise regimen and diet will help improve your overall mental and physical health.
If you have any underlying health conditions or injuries, be sure to talk to your doctor to find out what exercises are safest for you to perform.
And remember, consistency is key. You won’t see results right away, but if you maintain a consistent workout routine combined with healthy eating, you will start to see gradual changes in your physique as well as your overall health.
What are some other exercises or activities that you do to stay fit and keep healthy?
Let us know in the comment section below if you enjoy this video.
Thanks,
5 Superfoods You Need to Try for Instant Energy and Vitality.
10 Proven Ways to Boost Your Health and Wellness Naturally
Maximize Your Workout: Proven Supplements for Optimal Performance.
“10 Morning Habits to Instantly Boost Mental Clarity and Focus.
Healthy People: Tips for a Vibrant Lifestyle.
“Proven Ways to Instantly Reduce Stress and Supercharge Your Mental Well-Being.
Nagano Tonic: Natural Energy Boost for Your Day.
Balancing Life, Work & Personal Well-Being.
