5 Simple Exercises Will Shape Your Body 1 Month: No Equipment, Can Workout At Home

In today article, I am going to share with you 5 Simple Exercises That Will Shape Your Body Just in 1 month: No equipment, can do in your living room or bed room

Table of contents:

A Sharing From Milan Millhaus
The Plank
The Push – Up
The Squat Exercise
The Bird Dog Exercise
The Glute Bridge
Taking Away

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A sharing from Milan Millhaus:

“August 24th, 2020

Hello

For all beginners – don’t take times seriously !!

I started with 130 kg (286lbs) but without any muscles!

Plank 30sec for me at the beginning impossible (5sec was problem!)-
30sec at the earliest after week!
The push-ups for beginners? for me mission impossible! (I didn’t do either!). I started with push-ups for beginners (on knees) after 10 days first one!
The squat i started with 5! (big stability problem at the beginning)
I started 5min(cycle with these 5 Exercises ) three times a day (I did not do more!!!) + walks minimum 30min a day, after 7 days I could do 15 minutes (minimum 3 times a day)! (Today I can do 20min cycle per day (minimum) sometimes 4-5times a day)

Now I have 117kg / 258lbs and keep going, I feel better! (also very necessary to change the food)”

Being fit is no easy task, isn’t it? It takes determination, motivation, willpower and resilience.

One of the hardest parts of living and maintaining a healthy lifestyle is taking that first step and getting started. Once you cross that hurdle, you’ve accomplished something that most people don’t have the willpower or determination to do.

And once you start, the results come. When you start seeing results, it’s almost impossible to quit.

It doesn’t take much to get started. For beginners, the most important thing is

Firstly making sure that your diet is in check. Like they say, abs are built in the kitchen…so if you want to get fit you have to start with your diet. We have an article mention about 10 Simple Tips Help You Get Slim and Lose Weight. You could read for further information about how to change the eating habits.

Once your diet is in order, the next step is to perfect your workout routine.

If you have been trying to live a healthier lifestyle or want to exercise more but don’t really know where or how to start, these 5 simple exercises are perfect for any beginner who is looking to make a positive change to their lifestyle in just four short weeks.

Keep in mind that these exercises all require perfect form to prevent injury.

If you’re confused about any of the exercises or have trouble performing them, consult with a professional before going any further.

5 Simple Exercises That Will Shape Your Body Just in 1 month:

1. The Plank:

Benefit of the plank exercises:

It is one of the most important exercises you can do because it:

strengthens your abdominal area, shoulders and back.
strengthens your core and helps with posture.
helps to reduce or prevent back pain and improves your balance

A strong core will improve your overall performance and also help with the 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.

How to perform a plank:

Get down on the floor into a push-up 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.

Note: For beginners, try holding the pose for 30 seconds and gradually work your way up as you progress.

2. The Push-Up:

Benefit of the push ups:

They 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.
engage your core and increase your strength.
Push-ups are a compound exercise, which means that it targets multiple muscles at the same time.

What’s so great about push-ups 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.

How to perform a push-up:

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.

3. The Squat exercise:

Benefit of the Squat:

It 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.
stimulate muscle growth, strengthen your joints
and even improve your balance.
engage your core and lower back while improving your posture at the same time.

How to perform a squat:

stand facing forward 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 compound exercise. It primarily trains the muscles in your thighs, hips, glutes, quadriceps, and hamstrings.

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 form right.

Bad form can lead to injuries which could affect your progress in the gym.

4. The Bird Dog exercises:

Benefit of the Bird Dog:

Like the plank, the bird dog:

works your core as well as your lower back,
helps to improve your overall balance.
strengthen your back, especially your lumbar spine.
It is beneficial in strengthening your core and your stabilizer muscles.

How to perform a bird dog:

get on the floor on all fours.
Keeping your core tight and 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.
Switch to the opposite arm and leg, and repeat.

The bird dog targets the erector spinae muscle. This muscle extends the length of a person’s spine and is responsible for the flexing, extending, and rotating of the spine.

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

5. The Glute Bridge:

Benefit of the glute bridge exercise:

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.

If you have a desk job and don’t move around enough, or if you suffer from frequent lower back pain, this exercise will strengthen your lower back and also improve your hip mobility.

How to perform a glute bridge:

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 hamstrings and adductors.

Advanced variations of this exercise work the hip flexors, obliques, and quads.

Take Away: Remember, consistency is key!

Remember that a healthy body and great overall physique take months and even years of determination and hard work to achieve.

Give yourself a head start by trying these exercises for 4 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 a doctor to find out what exercises are the 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 notice gradual changes in your physique as well as your overall health.

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Wishing you health, wealth and happiness. See you in the next article.