5 Exercises That Will Change Your Body

You’ve practically made the gym your second home. Day in and day out (okay, so maybe just a few times every week) you spend a good amount of your time on routine workouts. After a few weeks of sticking to a regular exercise regimen, you managed to lose weight. And for a while, you were happy with the results. That was until you stopped seeing any new changes.

Don’t get me wrong. Regular exercise can help you shed off any excess pounds and keep you from gaining them back. But if you really want to transform your body, you need to do other exercises besides your normal routine. Here are 15 exercises that will change your body in ways you never thought was possible.

1. Squats

Squatting is a simple full-body exercise that works up different muscle groups. It’s so easy to do that you don’t need any equipment! You can perform squats at home or at work – if you’re reallythat dedicated to transforming your body. Squatting exercises strengthens your body, improves your flexibility, and burns plenty of calories.

Benefits: Squats primarily build your leg muscles, but they also promote muscle building throughout your body by prompting the release of testosterone and human growth hormone. Because it’s a “functional” exercise, everyday life would be easier. Eventually, you’ll be able to carry several grocery bags at a time and lift other heavy objects with ease.

Squats assist in detoxifying your body by improving the circulation of body fluids and promoting regular bowel movement. Both of which are necessary for removing bodily wastes. Squats efficiently promote weight loss by promoting muscle gain. The more muscle you have, the more calories you can burn. You can lose as much as 500 to 700 calories a day with squatting exercises! Perhaps the best part about squatting is how it lifts your gluteus (that’s fancy word for ass), tightens the abdomen, and tones the legs.

How to do it: Maximize squats by holding a 5 lb. dumbbell in each hand with your arms down at the sides. Stand with your feet apart and toes facing forward, making sure it’s a little wider than your shoulder width. Roll your shoulders backwards then down, away from your ears. Bend your knees and prop your hips backwards, as if you are going to sit on a chair.

While your butt is sticking out, maintain a neutral stance by keeping your chest and shoulders in an upright position. Maintain the weight on your heels as you lower your body. Slowly return to a standing position. Perform 3 sets with 12 repetitions.

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2. Burpees

No, it’s not the gas that comes out of your mouth after a full meal. Burpees are much like squats in that they work out your entire body – only better. It is so effective at transforming the body, that it has become a staple among soldiers, fighters, and cross-fitters throughout the years. You can do it anywhere too since it doesn’t require equipment. Burpees increase physical stamina, improve endurance, and promote heart health.

Benefits: Burpees is a full-body exercise that works out every muscle in the body with each repetition. It builds your arms, chest, butt, thighs, and core muscles. Because it pushes multiple muscle groups, you get to burn more calories in a shorter span of time compared to isolation exercises which are limited to one muscle group. When performed faster and with greater intensity, you get to burn even more calories with burpees!

It can benefit your everyday life as well. Burpees encourage functional fitness so you can perform daily activities much easier. Made to condition the body for sports and extreme activities, it will surely strengthen your heart and improve your stamina and endurance. Another good thing about burpees is that they’re never boring. You can incorporate it to whatever workout routine.

How to do it: Stand with your feet at shoulder width distance. Lower your body into a squatting position then place your hands in front of you. With hands flat on the floor, kick back your feet into a push up position. Perform one quick push up. Afterwards, pull your feet back into a squatting position. Stand up, extend your arms overhead, then jump into the air. Do as many repetitions as you can within 1 minute.

3. Barbell Thrusters

Others say this is the best full-body exercise for transforming the body, but it does have a few caveats. First, you will need a 10 lb. barbell – it is not an exercise you can do anywhere. You’d have to be at the gym or own a barbell at home. Second, you need enough muscle, stability, mobility, and power to lift up the barbell and keep it steady on your shoulders. The advantages of barbell thrusters outweigh its disadvantages however.

Benefits: This exercise combines a full-front squat with a push press for a complete head-to-toe workout. It is highly intense that even the most hardened lifters are humbled by it. Barbell thrusters can drastically improve your upper body and lower body strength. It builds muscles around your shoulders, upper arms, forearms, core, thighs, and calves. It usually takes 30 to 40 minutes of 5 to 8 different exercises to work on these muscles. But with barbell thrusts, you can get the same results within 5 minutes. Since it combines two powerful exercises in one, you get to burn twice the amount of calories.

How to do it: Stand with your feet at shoulder width distance. Hold the 10 lb. barbell in front of you, parallel to your shoulders, with elbows bent high and fingertips underneath it. Let the barbell rest on your collarbone. Maintain an upright torso and bend your knees to lower your body into a squatting position until the undersides of your thighs are in line with the floor. In a quick short burst, straighten your legs and push the bar forcefully overhead until your arms fully extend. Return to the starting position. Perform 3 sets with 12 repetitions.

4. Clean and Press

It’s one of those complete body workouts – well, almost. It builds different muscle groups on both the upper and lower body regions. You need a barbell to perform a clean and press so you have to hit the gym with this one. Since you need to be strong and fast to perform it efficiently, you might not be as fast under the bar at the beginning. With practice and patience however, you can effectively perform a clean and press and bring about positive changes on your physique.

Benefits: This is an exercise that promotes overall body strength. It improves your strength, speed, and explosive power. Its main goal is to strengthen your shoulders, neck muscles, triceps, and thighs, but also tones them in the process. A clean and press can also tighten your glutes for a nice shaped behind.

Because this exercise is versatile, you can add it to a wide range of exercise programs. It is also used for gauging any improvement in body strength.

How to do it: Set a barbell on the floor in front of you. With your feet wide apart to maintain your balance, slightly bend your knees and hold the barbell with an overhand grip, making sure to retain an upright posture, straight arms, and lifted chest. Now straighten your legs and your arms then lift the barbell up to your hips. As soon as the barbell reaches hip level, rise up on the tip of your toes, shrug your shoulders with power, and pull the bar up towards your shoulders, letting your elbows take the lead.

By the time the barbell reaches shoulder level, quickly squat back down under the bar and allow your elbows to rotate forward so you can catch it in front of your shoulders, near the collar bone. Slightly bend your knees then straighten them and press the bar directly on top of your head. Gently reverse the motion and return the barbell to the floor. This is one repetition. Perform 3 sets of 12 repetitions.

5. Caterpillar Crawl

Have you ever noticed how little babies and children can move around without breaking a bone or getting a muscle sprain? It’s because they are flexible. But when they become adults, even the extension of an arm at a slightly off angle could result in a sore shoulder that lasts a day or two.

You see, strength is not the only mark of an amazing body. You need some flexibility too. Being flexible allows you to extend parts of your body with little risk for muscle ache or injury. A simple exercise like the caterpillar crawl can help you regain such childlike flexibility.

Benefits: The caterpillar crawl is a wonderful exercise that will redefine the limitations of an older, less-flexible body. Besides improving your flexibility, it can strengthen the muscles of your shoulders, arms, chest, core, and legs. You don’t need anything with this exercise save for clean space to work out.
How to do it: Stand up with your feet together. Now slowly bend over and bring your hands to the floor. When your hands reach the floor, slowly walk them forward until your body is in a push up position and your hands are directly below your shoulders. With your hands planted firmly on the ground, walk your feet towards them. Do this until your hands and feet meet then return to the standing position. This is one repetition. Perform as many reps as you can in 1 minute. For the best results, maintain a tight core while doing the caterpillar crawl.