8 simple exercises that help you transform your body

A perfect body is the dream of every woman. Unfortunately, not all of us have this figure naturally but that doesn’t mean that you should be upset and give up. There is always a solution.

Physical exercises and healthy nutrition will help you to manage this issue. Consult your doctor and they will make the most suitable meal plan for you and to get the most effective training you can either attend a gym and get a personal trainer or make a workout plan on your own.

Today we have a really effective set of exercises for you which will completely transform your body in a short period of time. It includes 8 moves which will target all of your muscle groups. Performing this workout regularly you’ll get desirable results very soon.

#1. Plank Jacks

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– Get into a pushup position with hands under shoulders and body straight from head to toes. Engage your core and bend your elbows, keeping them in towards the body.

– Lower your body towards the floor. Straighten your arms and quickly jump the feet forward to outside of the hands.

– Jump back to starting position.

#2. Side Plank

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– Lie on your side on an exercise mat. Fully extend your legs with one resting on top of the other. Fully extend the top arm down the side of your body.

– Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position. Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.

– Contract your abdominal muscles and relax your shoulders. Continue breathing throughout the whole exercise. Hold this position for as long as you can. Relax and change sides. Repeat.

#3. Plank Leg Lifts

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– Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.

– Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.

– Slowly lower the leg to the starting position and repeat with the other leg.

#4. Walking Plank Up-Downs

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– Start in the plank position with your elbows shoulder-width apart.

– Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.

– Slowly return to the starting plank position the same way, one arm at a time. Repeat the movement alternating sides.

#5. Plank Knee to Elbow

– Lay face down on the ground with extended legs. Point your toes while you place your hands beneath your shoulders.

– Push yourself up into the plank position. Maintaining a tight core and flat back, bring your left knee to your right elbow.

– Pause and slowly return each to the starting point. Repeat with the other side and keep alternating.

#6. Air Squats

– Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

– Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

– Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

#7. Pushups

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– Come to the ground on your knees. Tighten your core and maintain a flat back. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.

– Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.

– Without locking your elbows, push yourself back to the starting position by straightening your arms.

#8. Exercise Ball Pushups

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– Place a Swiss Ball on the ground and lie face down in front of it. With your hands beneath your shoulders, push yourself up into a classic Push-Up position. With a tight core, place one foot on the Swiss Ball. Once you feel balanced, position the other foot on the ball as well.

– Maintaining a braced core and a flat back, slowly lower your upper body towards the floor. Focus all of the tension into your chest. Your feet will remain on the ball, fighting for balance during the movement.

– Push yourself back into the starting position before beginning again.