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7 Exercises That Can Transform Every Part Of Your Body In 4 Weeks

7 Exercises That Can Transform Every Part Of Your Body In 4 Weeks

Exercise can be tough because it’s not always easy to figure out which ones to do for specific body parts. Additionally, it can be hard to find the time to do them. That’s why I’ve found these seven exercises that target every single part of your body and only take 10 minutes a day!

1. Plank

6-exercises-you-are-doing-wrong-plank_ywnmve

    Planks are an amazing exercise to tone your glutes, back, and arms! It only takes 60 seconds a day (if you can’t do 60 seconds work your way up with the plank challenge!) and is super easy. To do a proper plank:

    • Cross your hands together
    • Place your elbows about shoulder width apart under your chest
    • Curl in your tail bone to straighten your back
    • Hold for up to 60 seconds

    2. Push-ups

    pushup

      Pushups are perfect for exercising your chest and arms. In order to do a pushup correctly:

      • Place your hands chest width apart
      • Lower your arms until your upper arm is parallel to the floor
      • Push back up to the original position

      3. Squats

        In order to do a perfect squat:

        • Keep your feet flat on the ground
        • Ensure your knees are behind your toes
        • Your hips should be below the top of your knee
        • Don’t round your upper back
        • Keep your chest up

        4. Ball Twist

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        balltwist

          Here’s a great one for your core. All you have to do it:

          • Start with your back against a wall
          • Bend your knees outward
          • Hold a medicine ball at chest level
          • Slowly twist from side to side

          5. Table Top Leg Extension

          tabletop

            This exercise is great for your thighs and bottom! It’s a great variation on your typical tabletop exercise. For added benefit, use some ankle and wrist weights. These will give you some added resistance and more exercise.

            • Prop yourself up on your hands and knees
            • Stretch one leg up and back
            • At the same time, stretch the opposite hand up and forward
            • Hold for five seconds
            • Return to starting position and work opposite side

            6. Dead Bug Exercise

            abs

              Despite the creepy name, this exercise is also great for your core. It’s called the “dead bug exercise” because you sort of look like a bug lieing on it’s back. Weird, I know, but stick with me!

              • Lie on your back and stretch your arms up to touch your knees
              • Lower one leg and arm down until it almost touches the floor, keeping the opposite leg and arm in the same position
              • Return to the initial position and work the other half

              7. Downward Dog Leg Pull

              downdogabs

                If you’re familiar with the yoga pose “downward dog”, this exercise will feel right at home to you. It’s a great way to work your core, thighs and bottom!

                • Start in the downward dog position, on all fours pressing back into your heels
                • Lift one leg straight back and up like the top image above
                • Bring that leg down and in to your chest
                • Repeat on the other side

                The Four-Week Plan

                Now that you have the exercises, here is the four-week plan to get you toned and in shape!

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                Week 1:

                Do the following for six days:

                2 minutes plank;

                1 minute push-ups;

                1 minute dead bug;

                1 minute downward dog leg pull;

                1 minute ball twist;

                2 minutes plank.

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                Have a ten-second break between the exercises.

                Week 2:

                Alternate the following sets for 6 days.

                Set 1:

                3 minutes plank;

                3 minutes dead bug;

                3 minutes downward dog leg pull.

                Have a 15-second break between the exercises.

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                Set 2:

                3 minutes ball twist;

                3 minutes push-ups;

                3 minutes downward dog leg pull.

                Have a 15-second break between the exercises.

                Week 3: repeat the Week 1 set.

                Week 4: repeat the Week 2 sets.

                If you follow this for the full 4 weeks, you’ll be looking and feeling better than ever before! Good luck!

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                Bill Widmer

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                Last Updated on June 1, 2020

                17 Ideas to Get Motivated to Lose Weight Now

                17 Ideas to Get Motivated to Lose Weight Now

                You made it here – the decision to lose weight! This means that mindfulness is kicking in. This is important for motivation, weight loss, and health. Being healthy and active is necessary!

                Our bodies were meant to move, not be sedentary. For weight loss, the success of your journey is based on your ability to stay motivated throughout.

                Motivation is easy at first, but holding on to it may breed a little challenge. Please know that this is normal. You will have days where motivation is at its all-time high and other days where motivation is at an all-time low.

                In this article, we’ll look into some of the best ideas on how to get motivated to lose weight and why we lose motivation easily along the weight loss journey.

                Motivation and Inspiration for Losing Weight

                There are varied reasons for wanting to lose weight. The one common factor: everyone needs motivation.

                One piece of advice:

                Motivation comes a little easier when you determine the reason for wanting to lose weight.

                What is/are your motivating factors for losing weight? It is important to understand your “why”, no matter how small.

                Losing weight, even just 5% of your weight can help:

                • Improve blood sugar
                • Reduce the risk of heart disease
                • Lower cholesterol
                • Reduce joint pain
                • Reduce the risk of certain cancers

                As someone who has been through this journey, I can tell you that it will require constant recharges of motivation.

                I did it the old-fashioned way, diet, and exercise. It took me almost 3 years to achieve 85 pounds lost. That may seem like a really long time. However, keep in mind that healthy weight loss averages 1-2 pounds per week.

                  Motivation is really strong in the beginning, but it starts to shift when the results aren’t immediate. The results take time, and your motivation is the key to get you there.

                  Motivation is what gets you started. Habit is what keeps you going.

                  Common Weight Loss Motivation Struggles

                  Lack of motivation is common for many reasons. Motivation can trigger a number of emotions, making it hard to get motivated.

                  Some of the common motivation struggles that people face are:

                  1. Unsupportive Social Environment

                  Your social environment is your physical and social setting (home, family, friends, etc.). Many don’t realize the importance and influence of a social environment.

                  If you are trying to get on the right track and hear something like “oh, you don’t need to do that, let’s go out and get ice cream”, your motivation to do the right thing is will likely be impacted.

                  2. Lots of Hard Work for Slow Results

                  When you work out 5 times a week and carefully count your calories, naturally you want to see more than 2 pounds gone. Please keep in mind that normal and healthy weight loss averages 2 pounds per week – about 3500 calories burned means one pound lost.

                  3. Injuries

                  Many suffer from injuries that reduce their ability to exercise. However, you should also consider low impact exercises and exercise modifications.

                  Additionally, discussing approved workouts with your doctor is helpful. Exercise can still happen with an injury, but don’t lose motivation!

                  4. Cravings

                  You will have cravings, and that’s ok! Even the healthiest people have cravings. When cravings strike, be mindful of the craving and the portion.

                  Craving cookies? Bake them at home so that you can modify and control the recipe for your goal.

                  5. Healthy Food Is Expensive

                  There is a bit of truth and a bit of a lie here. Healthy food can be a bit expensive. However, if you eat more of a plant-based diet (fruits, vegetables, grains, etc.), the costs won’t skyrocket.

                  6. Lack of Time for Working Out

                  If losing weight is really what you are set out to accomplish, then you have to find some time. You have to schedule and coordinate your day to day to include working out.

                  For days that you simply can’t, make choices that force a little more movement. Park at the back of the parking lot and take the longer path to the store, take the stairs instead of the elevator, do squats while cooking, and/or do sit-ups during commercial breaks.

                  The Importance of Mindfulness for Motivation and Weight Loss

                  Be honest with yourself, how many times have you eaten something without actually thinking about what you were feeding yourself?

                  Mindfulness plays an important role in our everyday decisions, especially the decisions regarding our health. There are many mindfulness considerations that will help motivate you to lose weight.

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                  In the past, we were taught what to eat and what not to eat. However, there was no guidance on how to select and consume, which ultimately contributed to weight issues.

                  In general, people have a strong misconception about food and its purpose in our lives and health. This creates unhealthy habits that contribute to weight gain.

                  The importance of mindfulness in this journey is crucial to your weight loss success. That’s why mindfulness is essential in knowing how to get motivated to lose weight.

                  Take a look at this article to learn more about mindful eating: The Best Benefits of Mindful Eating for Weight Loss and How to Start Now.

                  17 Ways to Motivate Yourself to Lose Weight

                  1. Love and Appreciation

                  Love inspires motivation and motivation feeds appreciation.

                  Loving yourself motivates you to appreciate our body and all the things that it can do. Appreciation for the body improves body image and appreciation for body image leads to weight loss motivation.

                  2. Mindfulness

                  As discussed above, mindfulness is the key to success. Being mindful ensures that you are aware of your “why”, the reason for starting your weight loss journey, and are dedicated to making good choices that support your ultimate goal.

                  Mindfulness also keeps you aware throughout the process: food choices, social settings, and process/progress.

                  3. Be Committed

                  Your motivation for weight loss will suffer if you are not committed. Making a public commitment will help hold you accountable and enhance motivation.

                  4. Get a Mentor or Accountability Partner

                  Having a mentor and/or an accountability partner will help with maintaining your motivation. Having someone that inspires you and believes in you will also boost your motivation.

                  5. Animals Help Motivate

                  Getting a dog will increase movement because dogs have to go outside and play. A dog can be an accountability partner too! Not only will they make you move, but they are also awesome support beings.

                  6. Goal Setting

                  You know your “why” and now you’re ready to get started. What are your goals? Are they realistic?

                  As discussed above, an average of 2 pounds a week is normal and healthy weight loss. Setting goals like “I plan on losing 15 pounds in a week” will result in a lack of motivation at the end of the week.

                  7. Pace Yourself

                  The weight loss journey is a lifestyle transformation journey. This doesn’t happen within a few days.

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                  Habits take time to break. Don’t lose hope!

                  8. Perfection Doesn’t Exist and Setbacks Will Happen

                  Don’t be so hard on yourself. Be patient and love yourself through this process. This isn’t an easy journey, so expect a few setbacks as you transition and get into the groove.

                  9. Don’t Set Your Eyes on the End, Set Them on Each Day

                  What I mean is, focus on the journey, not the end goal.

                  If you are trying to lose 50 pounds, focusing on that number will motivate you initially, but it will cause a lack of motivation later due to being overwhelmed about the length of time.

                  Instead, focus on your daily goals.

                  10. Incorporate a Plan That Fits Your Daily Life

                  Everyone has different responsibilities and different reasons for losing weight. One plan doesn’t work for everyone.

                  Build your own plan – one that you can fit into your everyday life.

                  Mindfulness is key here and helps keep you motivated. Being mindful of your day and incorporating a weight loss plan is important.

                  A few suggestions:

                  • Reduce the number of calories you eat. Keep a food journal and track everything.
                  • Make smaller plates with smaller portions. Portion control is important.
                  • Reduce your unhealthy snack and sugar intake. Sugar can breed disaster.
                  • Stay away from deep-fried/fried foods.
                  • Eat a lot of fruits and vegetables.

                  11. Don’t Weigh Yourself Everyday

                  This is a huge NO. Weighing in once a week and keeping track of progress is what you need. Weighing yourself once a day is one of the fastest ways to lose motivation.

                  Remember, healthy weight loss averages 2 pounds per week.

                  12. Don’t Focus 100% on the Scale

                  The scale is just one way to track progression and even in that, special considerations must be given. You may have gotten on the scale 2 weeks ago and have lost 15 pounds, but this week you may gain 5 pounds.

                  If you turned fat into muscle, this will happen, so don’t lose motivation! This is a good thing. It means that you are burning fat and building muscle, and building muscle means toning up.

                  13. Celebrate and Reward Yourself

                  When you reach a goal, celebrate! Share your success with your social environment.

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                  Being happy and celebrating your achievement enhances motivation.

                  14. Hire a Trainer

                  It is okay to hire a professional trainer to help motivate and coach you toward your weight loss goal. The trainer doesn’t have to be a workout trainer. You can consider a dietician or therapist.

                  15. Use Music

                  Music is a motivation booster for sure! Music will help you move and groove, taking the focus off of the act and allowing happy to kick in and motivate you.

                  Research conducted by the North American Association for the Study of Obesity found that those who listened to music while exercising were more likely to stick with it than those who didn’t.

                  16. Keep Those Jeans

                  You may have a pair of jeans that you want to get back into. Keep them! Let them motivate you.

                  17. Take Pictures and Document Your Progress

                  Your body will change as your eating habits and exercise habits change. Take a picture at the start and consider a photo every 30 to 60 days. Seeing your progress will help keep you motivated.

                  How to Get Motivated to Lose Weight When Motivation is Lost

                  You may find yourself 100% motivated in the beginning and less motivated after a few weeks of trying.

                  Keep in mind that habits generally take 21 days to break. If you find yourself with 0 motivation after having been 100% motivated before, try these:

                  • Go back to your why. Why did you start? What was the purpose?
                  • Try resetting your goal. Maybe your initial goal was a little too aggressive. It’s okay to adjust and do what works for you.
                  • Talk to a coach or trainer. It is a good idea to discuss with struggles with professionals. Many will offer free insight and advice for getting started and staying on track.
                  • Reconsider an accountability partner and/or group. Being around like-minded people on your journey can help so much with motivation.
                  • Find out if working out is the problem. Working out alone can be a bit boring. Have you considered a group fitness class? This goes back to being around like-minded people who are sharing your journey.
                  • Get more motivational messages. Words and phrases of affirmation are so important. Loving yourself and being patient with yourself is at the core of success for this journey. How about waking up each day to a motivational message that you wrote for yourself?
                  • Stop comparing yourself to others. Weight loss reasons, weight loss motivation, and weight loss journeys are different for everyone. Focusing on the journey of others takes you away from your goals and accomplishments. Don’t compare your progress with anyone else’s. This is your journey and you’ll do great!

                  The Bottom Line

                  It took me almost 3 years to lose 85 pounds. I have kept my current weight for over 5 years and counting. This guide on how to get motivated to lose weight is only here to help you. It’s still up to you whether you will follow them or not.

                  Mindfulness and lifestyle transformations really are key for keeping it off. Your journey will make you strong, educate you, and transform you.

                  Your motivation is within. Find your “why”, hang on to it, be patient, love yourself, and you will find success at the end of the journey.

                  More Tips on How to Get Motivated to Lose Weight

                  Featured photo credit: Unsplash via unsplash.com

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