Top 8 Exercises That Will Transform Your Body

Today Emily Pham is going to show you the Top 8 Exercises That Will Transform Your Body!

Are you seeking some easy and effective methods to transform your body fast?

Fortunately, some exercises can help you to attain your fitness goal. They are excellent for strengthening the body and burning unwanted calories.

However, to get optimum results, you should also get enough sleep every day and eat a healthy diet. Here are top 8 exercises that will transform your body fast.  Keep reading to learn more!

1. Squats

The squat is helpful for toning your muscles, burning fat, and building lower body strength. Besides, it is also useful for boosting your overall endurance and making you stronger. Squats promote muscle growth by creating an anabolic environment. Doing squats regularly is an excellent way to transform your body and improve your physical health as well.

How to do:

• The first step is to keep the feet shoulder-width apart.
• Extend the arms forward.
• Bend the knee and bring the hips forward.
• Lower the body until the thighs is parallel to the floor.
• Keep your back straight and press the feet into the floor.
• Bring your back to the original position.

2. Plank

The plank is a fantastic exercise to help tone your glutes, arms and back. You will develop strong abs and back if you perform the plank regularly. This exercise contains various variations such as the knee plank, side plank, single-arm plank, rocking plank, Bosu walking plank, and reserve plank. This exercise is super easy to do. You can perform a proper plank as follows:

How to do:

• The first step is crossing your hands together.
• The second step is placing the elbows about the shoulder width apart under the chest.
• Curl in the tailbone to straighten the back.
• You hold for up to sixty seconds.

3. Push-Ups

This exercise is excellent for strengthening the legs and core muscles, improving sports performance, and making daily activities more comfortable. It additionally works with secondary muscles such as the abs, quadriceps, glutes, deltoids and lower back.

How to do:

• Place the hands chest-width apart.
• Lower the arms until the upper arm is parallel to the ground.
• Return to the starting position.

4. Table Top Leg Extension

This exercise is useful for your bottom and thighs. You can perform this exercise as follows.

How to do:

• Prop yourself up on the hands and knees.
• Stretch a leg up and back while stretching the opposite hand up & forward.
• Keep for 5 seconds.
• Come back to the initial position.
• Work opposite side.

5. Swimming

Swimming is one of the effective exercises to transform your body. Swimming helps to provide a great aerobic workout and develop core body strength. Swimming additionally has a few numerous health advantages. The water resistance aids in controlling blood sugar. A study has indicated that water exercise programs and swimming can help reduce blood pressure, promote your aerobic capacity and strengthen your heart.

6. Running

Another exercise to transform your body must include running. It is useful for losing body fat and improving cardio-respiratory fitness. Running works hamstrings, the hip flexors, calves, and quadriceps to give a wonderful lower body workout. Besides, running provides an additional calorie burning impact by recruiting arms. Furthermore, it is also excellent for reducing stress.

7. Lunges

Lunges help you increase your hip flexibility, improve your balance, develop better coordination, improve spine health, build muscle strength and size, and enhance your core stability. They are relatively safe to perform at home. They can isolate each leg individually. You can do a minimum of 3 sets of ten lunges daily for best results.

8. Thigh & Buttock Muscles Workout

This exercise is good for the torso as well as hip-bending muscles. Plus, it helps to strengthen the back muscles, the waist and the buttocks.

How to do:

• Stand on all fours.
• Then, keep your right arm & left leg stretched in a straight line.
• Now, slowly bend them and gently touch the right elbow with the left knee.
• Finally, straighten up again and change your arm and leg.

Apart from following these exercises, you should eat the healthy foods to gain optimum results. Below are some of the best foods that will help you transform your body:

1. Oranges

Oranges are rich in vitamin C. Just eating an orange will provide you with enough amount of vitamin C daily. This vitamin can help your body to absorb the iron from leafy greens. Therefore, it’s best to add oranges slices to your salad.

2. Flaxseed

One tablespoon of flaxseed daily can do wonders for the body. They aid with digestion and promote heart health. You can sprinkle flaxseed in a protein shake or in your salad.

3. Eggs

Eggs are full of protein that your body needs. Eggs also help greatly with weight loss. Eggs are also rich in a few nutrients such as choline and betaine that aid in promoting heart health. You can eat up to six eggs weekly.

4. Wild Salmon

This fish is rich in omega-3 fatty acids. They can reduce blood pressure and help with rheumatoid arthritis symptoms. Moreover, they also help with nerve, brain and eye development.

5. Spinach

Spinach is high in vitamin K that helps with bone health. This leafy vegetable also contains the beta-carotene that protects against heart disease as well as a few types of cancer.

6. Avocados

Avocados are rich in minerals and vitamins so that they provide us with many health benefits. According to a recent study, spinach can curb hunger and cravings which can further aid in losing weight. This fruit is rich in monounsaturated fats that are known to raise “good” cholesterol and decrease “bad” cholesterol.

7. Oats

Oatmeal is full of protein. It additionally contains high fiber content that lowers cholesterol and aids in digestion. In addition, it also decreases the risk of colorectal cancer and heart disease. Oats itself can help you reduce weight because it helps you feel full longer throughout the day. So eat some oats to help transform your body and improve your health.

8. Sweet Potatoes

Sweet potatoes are tasty to eat and low in calories. They help to prevent cancer and boost the immune system. Sweet potatoes also possess a kind of fiber named resistant starch, which can help lower the risk of obesity. They make a fantastic snack or meal in a pinch!

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Author Bio: This guest post is by Emily Pham, a blogger with many years of experience in searching the best natural home remedies for beauty and health issues.