7 Simple Exercises That Will Transform Your Body in Just 21 Days

As November is upon us and December is right around the corner, which means for many folks it’s also time for a new fitness regime.

Unfortunately, these new routines don’t usually last very long for most people. Between the time commitment and the actual effort to work out, it’s easy to get discouraged.

Keeping that in mind, we’ve put together a list of some simple exercises that can help you transform your body in just ten minutes a day over two months. Now, all you have to do is stick to it.

1. Dolphin Plank Pose

A modification of Plank Pose, Dolphin Plank Pose strengthens and tones the core, thighs, and arms. Perform the exercise, as shown above, propping yourself up on your forearms and feet and keeping your back perfectly straight. Keep your core tight and hold for intervals between 10 seconds and a full minute, depending on your fitness. Relieve any neck tension by resting your forehead on a block set between your forearms.

2. Push-Ups

This is the granddaddy of upper-body strength training. The push-up has been around pretty much forever and is a great way to build up your chest, shoulders, and triceps (plus your core). Start in a plank, then bring your body down, before pressing back up. Keep your body straight throughout. Also, stop shrugging your shoulders up to your ears!

3. “Bird Dog”

This yoga-inspired exercise is perfect for toning your thighs and glutes. Start on all fours as seen in the photo, then extend one leg and the opposite arm straight out in front of you. Repeat on the other side. The simple move also known as the quadruped, works your abs and back simultaneously making it one of the simplest core exercises around.

4. Squats

Love them or loathe them, squats are one of the most effective exercises you can do. It’s very important, however, that you do them just right to maximize effectiveness and prevent injury. Place your feet shoulder-width apart and then start squatting down/back as if you were going to sit in an imaginary chair. Keep your back straight, and extend your arms outwards for balance if needed. Then, slowly raise yourself back up.

5. Ab Crunches

Lie flat on your back, raise one leg and bend at the knee, then touch your hand to your knee. Repeat on the other side.

6. Downward-Facing Dog Ab Crunch

First get into a triangular position with your body, keeping your back and your legs in straight lines to create a “V.” Then, raise one leg to the air as seen in the photo, then slowly bring it in towards your chest. Try to touch your nose to your kneecap. Return to the starting position and repeat with the opposite leg.

7. Oblique Twist

Start with your legs set apart wide, and knees slightly bent. Prop yourself up against a wall. Then, place your hands together or grab a medicine ball (seen above) and twist your body side-to-side, trying to touch the wall with your hands/the ball.

So, now that you know the moves, here’s how to put them all together into a four-week plan.

The Three-Week Plan:

Week 1 & 2:

Do the following for six days:

  • 2 minutes plank
  • 1 minute push-ups
  • 1 minute bird dog
  • 1 minute ab crunch
  • 1 minute down-dog crunch
  • 1 minute oblique twist
  • 2 minutes plank

Rest for 10 seconds between the exercises.

Week 2:

Do the following for six days:

  • 3 minutes plank
  • 2 minute push-ups
  • 2 minute bird dog
  • 2 minute ab crunch
  • 2 minute down-dog crunch
  • 2 minute oblique twist
  • 3 minutes plank

Rest for 10 seconds between the exercises.

Week 3:

Alternate the following sets for six days.

Set 1:

  • 3 minutes plank
  • 3 minutes ab crunch
  • 3 minutes bird dog

Take 15-second breaks between the exercises.

Set 2:

  • 3 minutes oblique twist
  • 3 minutes push-ups
  • 3 minutes down-dog crunch

Take 15-second breaks between the exercises.

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