Change Your Body In 28 Days With These 7 Bodyweight Moves

While many people choose gym memberships, equipment and supplements, there are also those who like to keep it simple – perform bodyweight exercises at home! In this article, we’d like to encourage you to stop worrying and simply go back to the basics.

If you do these exercises every day, you’ll start seeing improvements in your waistline size and overall body composition in less than a month! It’s obvious that you won’t get the body of your dreams in such a short period, but we guarantee you that you’ll feel and look one huge step closer to your goal.

Complete three sets of the indicated number of reps for each exercise. Move from one exercise to the next, taking 15 seconds of rest in between each. Move through the entire circuit once. To up the intensity (and time), incorporate 10 reps of squat jumps in between each move.

Glute Bridge With Leg Lift:

How to:

Lie faceup on the floor with your knees bent and feet flat on the ground.
Raise your hips so your body forms a straight line from your shoulders to your knees.
Straighten one leg and keep it lifted, so both knees are lined up next to each other.
Then, lift that leg so it’s straight in the air, and forms a 90-degree angle with the ground.
Lower back to the starting position.
That’s one rep.
Do three sets of 10-12 reps on each side.

Mermaid:

How to:

Sit on your mat with your legs bent and angled to your right side.
Keep your hips square and facing forward.
Wrap your left hand around your right side, and reach your right hand across your body.
Allow your body to slowly fall to the left, almost like you’re about to get in the fetal position.
But once your body reaches a 45-degree angle with the ground, energetically push off the floor with your right hand, so your body returns to an upright position.
When you do this, let your arm reach a 90-degree angle, and engage your triceps to push your body up.
That’s one rep.
Do two sets of 10-12 reps on each side.

Side Shaper:

How to:

Lie on your left side, with your legs and hips stacked on top of each other.
Place your left elbow and forearm down on the ground and lift your body up so only your hips and leg are touching the floor.
Raise your right arm to the sky.
Engage your right oblique, core, and outer thigh muscle to lift your right leg to hip height.
Then lift your left leg to meet it. Lower your left leg down, then your right.
That’s one rep.
Do three sets of 10 reps on each side.

Explosive Pushup:

How to:

Get into a pushup position, with your wrists stacked under your shoulders.
You can also do this on your knees as a modification.
Keep your butt scooped under, and core engaged.
From here, bend your elbows and lower yourself down.
At the bottom, energetically push yourself off the floor with enough force so your hands become airborne.
Land back onto the ground with arms slightly bent.
That’s one rep.
Do three sets of 10-12 reps.

Core Scissor:

How to:

Lie on your back, legs long and toes pointed.
Lift your shoulder blades off the ground, bend your arms, and place your hands behind your head.
Imagine an apple is under your chin—you don’t want to crunch your chin into your chest.
Lift both your legs up so they’re hovering a few inches above the ground.
Keep your back pressed against the mat as you lift one leg up toward the sky, while the other continues hovering.
Lower your leg back down to start.
That’s one rep.
Do three sets of 10-12 reps on each side.

Bird Dog:

How to:

Get on your hands and knees, and make sure your wrists are underneath your shoulders.
Draw your belly button into your spine, and make sure there’s no arch in your back.
Then raise one arm and one leg to shoulder height, no higher.
Hold for a moment, and make sure your body stays aligned.
Then, bring your elbow to your knee.
Extend your arm and leg again.
That’s one rep.
Do three sets of 20 reps.

Jump Squat:

How to:

Stand with your feet wider than hip-width apart, toes pointed slightly out.
Keeping your chest upright and core tight, bend your knees and sit your hips back, keeping your hands folded in front of your chest.
Make sure your ankles are under your knees and your knees are under your hips.
Press through your heels to jump as high as you can off the ground, swinging your arms behind you.
Land softly and immediately lower into your next squat.
That’s one rep.
Do three sets of 10 reps.