07 Jun Easy to do exercises that will transform your body
Want to get healthy, but shudder at the cost of a gym membership? Thankfully, there are many ways you can use your own body weight and/or cheap free weights to get into shape fast.
In this article, we’ll go over three easy to do exercises that will transform your body in a matter of weeks.
While this exercise is so well-known that it would be an understandable reaction if you are rolling your eyes at us now, there is no better way to build upper body strength than by getting down on the ground and cranking out some push-ups.
Start by placing your hands slightly more than shoulder-width apart, with your feet separated, your core engaged, and your back as straight as a pin. Begin in the extended position, and slowly lower yourself to the floor.
Fixate your sight on a target three feet in front of you to keep your neck straight – once your chest has hit the ground, use your arms to push yourself back up into the starting position. Exhale on the way up and keep your core engaged throughout the whole movement.
Once you get it down, you will find that the push up to be one of the best easy to do exercises in your repertoire.
Brought into the mainstream by crossfitters and Tim Ferriss disciples, the kettlebell swing has confused even the most seasoned gym-goer when attempting them for the very first time.
Despite the name, you don’t use your arms to move what has been called a cannonball with a handle.
Instead, you will be using their lower body to lift and move the kettlebell to and fro, as this will work multiple muscles in your body from the hamstrings up to your shoulders.
To pull off this move without hurting yourself, start by standing over the kettlebell with your feet hip-width apart.
When you are ready, squat towards the handle and grab the kettlebell handle with your hands in a supinated position (your palms should be facing toward you). Gripping the kettlebell, reverse your squat slowly until you are back in a standing position.
The bell and your arms should be hanging down between your legs, and should not be engaged throughout this movement, but your core should.
To begin swinging, shift your body weight back to your heels, and move your glutes back toward the wall. To begin the swing, engage your hips in a forward motion, contract the core, and squeeze your glutes.
Finish the forward phase of the swing at chest level, then use the weight of the bell to complete the backstroke.
Use your hamstrings and glutes to slow its momentum at the opposite end, and prepare to bring the ball forward to keep the cycle going. Seemingly difficult at first, this will soon become one of the easy to do exercises most reponsible for you becoming fit fast.
Want an iron-clad core and a bulletproof back? Made famous by an internet meme a few years back, planking is more than just a way to make your friends laugh.
It is an excellent floor exercise that will help you to build resilience in both of those areas. There are a number of variations of this move, with the standard and the forearm plank being the most popular.
To do the former, get into position as if you were about to lower yourself to the ground to begin a set of push-ups, but instead, squeeze your glutes and hold the position for at least 20 seconds.
Do the forearm variant by getting down on the ground in a prone position, with your feet acting as an anchor on the back end, and your elbows acting as the front anchor; make sure the latter are shoulder-width apart.
Forearms should be parallel to the body, with the palm facing down. Engage your core and glutes and hold for at least 20 seconds.