A 6-week workout plan for body shaping

Today, we would like to present you with a 6-week body-shaping workout plan. This is the most famous plan that helps people lose their extra pounds and sculpt their bodies.

There is no need to go the gym because you can do it at home. You do not need any equipment, and it does not take a lot of time.

Our body-shaping workout includes exercises such as Push-ups (15 reps), Squats (20 reps), Butt kicks (hold the pose for 10 seconds), Lunges (20 reps), Crunches (10 reps), Jumping Jack (10 reps), and Plank.

You need to perform these exercises at least 3 times a week. By performing our body-shaping exercises, you will lose weight, gain muscles and tighten the whole body.

What’s more, you have to add a cardio session to your body-shaping workout plan. Cycling, walking, running and dancing are suitable for cardio. You must perform cardio session for 30 to 60 minutes a day.

This can help you improve your overall fitness level and also relieve muscle soreness and stiffness.

The main thing is to consume proper foods. You should stick to a healthy diet and consume foods such as fresh vegetables and fruits, low-fat dairy or dairy alternatives and whole grains.

Do not forget to drink enough water daily, and during exercise, keep your body hydrated.

Additionally, there are many apps that can help you count calories and steps. You need to try them. By following our 6-week body-shaping plan, you will lose extra pounds and shape your body. Don’t think twice, start from today! Scroll down to see how perform these exercises.



#1. Push-ups (15 reps)

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1. With your legs extended back, place the hands below the shoulders, slightly wider than shoulder width apart.

2. Start bending your elbows and lower your chest until it’s just above the floor.

3. Push back to the starting position. A 1-second push, 1-second pause, 2-second down count is ideal.

4. Repeat.

#2. Squats (20 reps)

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1. Stand up with your feet shoulder-width apart.

2. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees.

3. Press your heels into the floor to return to the initial position.

4. Repeat until set is complete



#3. Butt kicks (hold the pose for 10 seconds)

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1. Stand tall with your feet shoulder-width apart and face forward.

2. Start kicking your feet up, until the heels touch the glutes, and pump your arms at the same time.

3. Repeat until set is complete.

#4. Lunges (20 reps)

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1. Stand with your feet hip-width apart, keep your back straight, your shoulders back and your abs tight.

2. Take a step forward and slowly bend both knees, until your back knee is just above the floor.

3. Stand back up and repeat the movement.

4. Alternate legs until set is complete.

#5. Crunches (10 reps)

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1. Lie down on the mat, keep your knees bent, your back and feet flat, and your hands supporting your head.

2. Lift your shoulders, squeeze your abdominal muscles and hold for 1 to 2 seconds.

3. Slowly return to the starting position and repeat until set is complete.

#6. Jumping Jack (10 reps)

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1. Stand straight with your feet together and hands by your sides.

2. Jump up, spread your feet and bring both hands together above your head.

3. Jump again and return to the starting position.

4. Repeat until set is complete.

#7. Plank

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1. Get into a push up position, with your elbows under your shoulders and your feet hip-width apart.

2. Bend your elbows and rest your weight on your forearms and on your toes, keeping your body in a straight line.

3. Hold for as long as possible.