Thread: 5 simple exercises that easily transform your body shape

1. Push-ups enjoy and see the featured video: *************.us/64728679323536
Push-ups are one of the most basic, yet effective, bodyweight movements you can perform because of the number of muscles recruited to perform them.

Your core should be tense, your shoulders pulled down and back, and your neck neutral. Bend your elbows and start lowering your body to the floor. When your chest rubs against it, extend your elbows and return to the beginning. Concentrate on keeping your elbows close to your body during the movement.

Complete 3 sets for best results. For beginners, you can start on your knees if you can't do a play position.

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2. The Burpee
Burpee can be a great exercise because it combines movements that can help strengthen the upper body. In addition, it helps the legs with an element of cardio. Burpee that combines many exercise areas that are all combined into one!

The burpee, is a full body exercise and is used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as the "four count burpee": start standing. Move to a squatting position with your hands on the floor.

3. The squats
Squats increase the strength of the lower body and core, as well as the flexibility of the lower back and hips. Because they engage some of the largest muscles in the body, they also have a big impact in terms of calories burned.

The squat is an exercise for the lower body. You can do the body weight version, without additional resistance (also called a body weight squat or squat in the air), or with weights such as a dumbbell (front squat and back squat are variations of the barbell squat).

The squat exercise primarily targets the thighs (quadriceps and hamstrings) and glutes. However, core strength and stability, ankle mobility, back muscles, calves, and other factors play an important role when you are doing this exercise. FIT SQUATS LOOK LIKE IT, runtastic.com

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4. Situps
Situps are multi-muscle exercises, they actually work the abs as well as other muscle groups including:

chest
hip flexors
lower back
neck
Muscle cells are metabolically more active than fat cells. That means they burn calories even at rest. By helping you build muscle, abs will help you burn more calories in the long run. In addition, strong core muscles can help improve posture. Good posture can improve your appearance without weight loss.

The sit-up is an abdominal resistance training exercise to strengthen and tone the abdominal muscles. It is similar to a squeeze, but the abdominals have a wider range of motion and an additional condition. You can also refer to Situps vs. Crunches, healthline.com

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5. The plank
The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other abdominal muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle. To ensure that you keep your core strong and stable, add the plank to your abdominal exercise program.

Benefits
strenghtening the core is an important aspect of any exercise program. Not only does a strong, solid core look good, but more importantly, it helps to stabilize, balance, and strengthen the body during virtually all other activities. Core strength is the foundation of all coordinated and powerful athletic movements. A strong core can reduce stress on your joints and allow you to achieve better posture. The plank exercise can be used as the basis for a test of core muscle strength and stability. Plank is more of a strengthening exercise than a cardiovascular exercise, but by engaging a variety of muscles, it increases calorie burn somewhat. The amount of calories burned depends on your weight and how long you hold the plank. Typically, a 150 pound individual burns about 3 calories per minute holding a plank.

After 30 - 45 days, you can see improvements in your muscle strength, endurance, and balance, even just twice a week.

These exercises will do your body good, but there is always room to do them better and get better results in return. If you notice that you are sweating, focus on challenging yourself more:

Adding 5 more reps or one more set.
Adding more weight to your training
Performing your movements like squat and burpee.
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