7 Exercises That Will Transform Your Body

It can be difficult to tone your body if you aren’t targeting the right muscle groups or doing the right exercises. Some people go the gym for months, engaging in the same exercises without noticing any muscle definition or changes in strength. In order to transform the body and elevate your level of fitness, you need to perform exercises that burn calories and strengthen the body simultaneously. The following seven exercises will not be a waste of your time…trust us.

 

Plank:

Anyone who has done a plank knows how long one minute can be. This exercise works to tone your glutes, back, arms, and core. Doing a plank for one minute every day is a great way to keep your core strong. If you can’t do a minute, do a plank challenge to work your way up to that time. To do a proper plank, start on your hands and knees in a tabletop position. Keep your hands on the ground below your shoulders, extend your legs back to have your toes on the ground, and hold this position for one minute, keeping your body in a straight line.

br03_planks

 

 

Squats:

The humble squat works your body harder than you think it does. You’ll feel the burn the next day if you perform enough squats! In order to do a squat, start standing straight up with your feet shoulder-width apart. Keep your arms by your sides and begin by squatting down, keeping your back straight, chest up, and focus forward. You can extend your arms out as you squat, if you like. Make sure that your knees remain behind your toes. Once you are in a deep squat position, drive through your heels and engage your glutes to return to the starting position. Do three sets of 15 reps.

squats

 

 

Push-Ups:

Many people avoid push-ups because they are difficult to execute properly, but they assist in toning the body. Working your shoulders, chest, triceps, and abs, push-ups are necessary for turning flab into fab. Begin in the plank position (detailed above) and lower yourself down, keeping your elbows in and next to your sides, until you are hovering above the ground. Engage your chest and triceps and push back up to the starting position. Do three sets of 10 push-ups.

push-ups

 

 

Lunges:

Isolate all of your leg muscles by performing lunges! The lunge is the ultimate leg-toning exercise, and there are many variations. You can boost intensity by holding weights in each hand and performing the lunges. To start, stand straight up with your feet hip-distance apart. Step forward with your right leg and bend your knees, lowering your left knee toward the ground until it touches. Press back up to the starting position by engaging your quadriceps and glutes, but make sure your knee remains straight and doesn’t go out to the side. Repeat on the other leg and keep alternating until you have done 8-10 per leg. Do three sets of 8-10 per leg.

br06_ss_alternate-front-lunge

 

 

Superman Holds:

This exercise focuses on muscle groups that don’t often receive enough attention. By engaging your spinal muscles, glutes, and hamstrings, you tone those areas and help to avoid injury. To perform the exercise, lie face down on the floor and extend your arms out over your head. Engaging your hamstrings and spinal muscles, lift your upper body and lower legs off the ground in a flying, superman-like position. Hold it for 30 seconds and then return to the starting position. Repeat two more times.

supermans

 

 

Cycling:

Sorry, no photo or gif here. We had to throw in an aerobic exercise in the mix, but we chose cycling because you are guaranteed to break a sweat. Working to improve lower body strength and overall cardio, cycling is easy on the knees and encourages you to work harder. Make sure that you don’t pedal with your knees out to the sides; rather, they should face forward to engage your inner thighs. If you are new to cycling, enroll in a spin class to get pointers and pedal with people who are focused on burning calories. You’ll be sweating in no time!

 

Swimming:

No photo or gif necessary for this exercise, either! We imagine that all of you can visualize swimming, which is an effective core-strengthening workout that engages all of your muscle groups. It is both a strengthening and an aerobic exercise that has numerous benefits, including blood pressure reduction and the improvement of aerobic capacity. Plus, swimming is fun!

 

Sources:

https://www.lifehack.org/462795/7-exercises-that-can-transform-every-part-of-your-body-in-4-weeks

https://brightside.me/inspiration-health/7-exercises-that-will-transform-your-whole-body-in-just-4-weeks-340810/

http://healthylivingtoday.pw/7-exercises-that-will-transform-your-body/

2020-02-11T11:37:10-07:00

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    Q: I see also that you recommend a complete diet with these programs. I am guessing its a vegan diet right? I wanted to ask something on that is coconut milk and coconut oils ok for that? I personally had a very hard time trying to eat that many vegetables and many ph balance vegans seem to think fruits aren?t good either. I eat that many vegetables one it tears me up the next day and two I just cant consume enough calories that way. I can try and make up for it by eating things like almonds but I eat to many almonds I get the same problem the next day. Now coconut milk (unsweetened) and a digestive enzyme works for me for picking up extra calories.... but I hear very conflicting information about coconut and its saturated fat content. Is it ok to use daily as a part of the diet for cleansing? And your oxy-drops are those the same as the drop for ph balancing water?? Or is it something different? I am wanting to start lifting weights as I need to put on some muscle and I?m wondering if its something that would be beneficial in combating muscle soreness by increased oxygen in the body.

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    Q: I was online searching for some natural treatments for hair growth in Black Men when I came across your article. I must say that I believe it was so on point that I decided not to look any further. I'm 44 years of age and started noticing my hair thinning when about 12 years ago. I was one of those that you wrote about in your article chasing a lifestyle that is no longer an interest to me. I did fall into some bad habits that were not good for my health off and on over the past 15 years or so more off than on. My body type I would describe as athletic. I'm tone, and strong when I exercise regularly. I'm about 150lbs @ 5'11". My diet is mostly vegetables but from time to time I feel I have to eat fish or chicken. Not necessarily prepared in the healthiest way I'm sure. I just got out of one of my "on" spells so to speak. Meaning the drinking of beer and cigarettes. I've been smoking and drinking beer now since September 2006 after not having done anything but live healthy for six years before that. As soon as my wife and I came back to the states and started working and runnign again these old destructive habits appeared again in my life. I only blame myself though. Right now my hair and skin suffer from the chemical poisoning from the habits that I just mentioned. I am prepared to take your advice about righteous living to heart and start fresh again. Is there a mild remedy that can work with me to stimulate the re-growth of my hair in the spots where it is balding in that classic balding pattern? I am generally very healthy when I doing right and even now rarely get sick. But my sickness manifest in stress and bad habits to num the pain of having to live this way when don't really want to. I quit the job that I've been working for the past 4 years for that reason and have been blessed to have some time not to grind everyday chasing after money. Now is a crucial time of healing for me, and I must take full advantage of the time. Moderation is in order for whatever you can suggest for me in the way of herbal remedies. I am sure that you can prescribe a simple overall regiment for my overall health based on what I have shared with you with an emphasis on the hair and skin. Again, thank you for writing the article. Call or write. The sooner the better.......Thank You!!

    A:

    I would say first detox with the FULL BODY DETOX and get your diet right CONSISTENTLY! Constantly clean your temple! This is key! Next, perform the TOTAL MALE CLEANSE. After this, do a daily regimen of HAIR SKIN NAILS FORMULA, ELECTRIC GREENS CELL FOOD, KHEMETIAN GOLD, and MSM SULFUR. Forgive yourself of past self-inflicted harm! Stop worrying about your hair loss. Start visualizing your hair growing back. If you can see it, you will achieve it! The mind is all and problems and remedies begin in the mind! BTW: we offer phone consultations if you're interested.

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    Q: I am a massage therapist. During a year long detox with the help of a Naturopath I lost about 40 pounds. However, I could only lose weight while fasting. Though I recognized that I was extremely toxic (very thick, dark menses every 15 days to flu-like symptoms) it seemed that fecal matter was getting "stuck" in the bend of the trans. Colon and disc. Colon. Maintaining the weight losses and good health was difficult in spite of being on a wholesome diet. Digestive enzymes seemed to adversely affect digestion since elimination was slow (once a day). Though enzymes worked well in the stomach, I would only gain weight with the use of enzymes: drinking a gallon of water a day only touched my extreme thirst. I would become lethargic and experience painful menses. Cramps, along with swelling in the ankles. Recently a massage therapist who worked with colon massage laid hands on me and told me that my trans. colon was sitting below my belly button. His massaging in the bend of the trans. colon and the disc. Colon was very uncomfortable. We agreed that massage could help with my situation since I felt great after the massage. I take flaxseed oil, prune juice, probiotics, and cranberry juice everyday and I have been seeing a colon hydro therapist for the past five weeks (once a week) with very good results. Is there a special diet that can help pull the trans colon back into position? I really want to be able to eat wholesome foods and look and feel wholesome at the same time. Thank you for your support.

    A:

    I WOULD RECOMMEND COLON REPAIR. CONSIDER THE DHERBS 10-DAY SUPREME COLON CLEANSE AND IT'S CORRELATING DIET (WHICH COMES WITH THE CLEANSE) AND DRINK MUCH VEGETABLE AND FRUIT JUICE, BUT ESPECIALLY VEGETABLE JUICE. FRUITS SMOOTHIES WILL ALSO HELP REPAIR THE COLON. DRINK 2-4 OUNCES OF ALOE VERA JUICE IN A GLASS OF WATER. PERFORM ANTI-GRAVITY EXERCISES 15-MINUTES PER DAY (HAVE LEGS RAISED HIGHER THAN THE FACE - I.E. LEGS UP AGAINST THE WALL WITH HEAD AND BACK ON THE GROUND). PERFORM ENEMAS AND COLONICS AS WELL. ALL ORGANS ARE REPAIRABLE AND THEREFORE YOU CAN HEAL YOURSELF OF THIS CRISIS. PEACE, OPTIMAL HEALTH AND WELL-BEING BE UNTO YOU.