11 Belly Fat Exercises To Reduce Tummy in a Month

What are the simplest types of stomach fats workout routines?

In the event you’re battling stomach fats, then you definitive most likely requested your self this query too.

Stomach fats is a sort of dangerous fats deposits across the abdomen space. You'll be able to simply decide if in case you have stomach fats utilizing a tape measure.

Something above 35-inches for girls and 40-inches for males is taken into account stomach fats.

Regardless that one of these fats could be very dangerous, with the best stomach fats workout routines and weight loss plan, you may simply lose all of it and flatten your abdomen.

Nonetheless, you will need to perceive the best kind of stomach fats workout routines it's best to contemplate.

Neglect concerning the spot discount stomach fats workout routines as they merely don’t work.

The very best kind of stomach fats workout routines are people who goal your core muscle tissue can even working different muscle tissue in your physique. It is because you may’t simply lose stomach fats, you must lose fats throughout your physique too.

On this article, we present you the most effective stomach fats workout routines that may aid you burn fats. As well as, we present you how you can get probably the most out of your stomach fats workout routines and the approach to life adjustments it is advisable to make.

11 Stomach Fats Workouts To Scale back Tummy in a Month

1. Burpees
Burpees are among the many simplest stomach fats workout routines. If you must do one train to lose stomach fats for the remainder of your life, do a burpee. It is because this no-equipment wanted train is a full-body calorie-burning exercise.

It really works out all of your muscle tissue out of your head to your toe. It's particularly efficient as a weight reduction train because it burns fats quick and helps you construct muscle. On the identical time, you're strengthening your core, shoulders, chest, quads, and triceps.

To make this train efficient, you need to have the best posture and type. Consider it as a four-point transfer. You begin in a standing place, then drop right down to a plank place, come again to a squat after which bounce up and repeat the method.

In the event you’re discovering it arduous to get began consider it as two-part train. Squat thrust after which squat bounce. After you have the best type in place, repeat

2. Kettlebell Swing
For stomach fats workout routines, the kettlebell swing is an efficient fats burning exercise that you should utilize to blast stomach fats. As you swing the kettlebell you’re working your glutes, thighs, and arms but additionally strengthening your core.

When you carry the kettlebell up, it is advisable to tighten your abs muscle tissue to help the additional weight. The important thing to fats burning with the kettlebell swing is to have interaction the best muscle tissue, you don’t wish to overly depend on your higher physique to maneuver the load forwards and backwards.

Begin with the kettlebell in entrance of you along with your toes shoulder-width aside. Bend barely and pull the kettlebell again between your legs to create momentum.

Along with your hips pushed ahead and again strengthened, convey the kettlebell as much as shoulder top after which again down.

Read Related: How To Lose Weight With These Amazing Weight Loss Diet

3. Mountain Climbers
In the event you’ve ever gone mountain climbing earlier than, you recognize simply how a lot of fat-burning train climbing a mountain could be.

That’s the idea behind mountain climbers. However to avoid wasting time, the mountain, on this case, is your flooring., sounds easy but when accomplished proper, it may be certainly one of your greatest stomach fats workout routines.

Mountain climbers are full-body exercises with the additional advantage of doubling as stomach fats workout routines.

You’re utilizing your arms, chest, and shoulders to stabilize your higher physique whereas your core muscle tissue must work additional time to help the remainder of your physique.

Begin off in a plank place and convey your proper knee to your chest and again as you alternate between your legs.

You wish to do it quick such that you're virtually operating towards the ground and your coronary heart fee is up.

To make this certainly one of your greatest stomach fats workout routines, contemplate doing it in intervals, do as many repetitions as you may for 20-seconds then relaxation for 10-seconds. Repeat this cycle for Four-minutes, you'll really feel the stomach fats soften away.

4. Turkish Get-Up
in case you’re most likely by no means tried Turkish get-ups these stomach fats workout routines, look sophisticated at greatest.

You principally transition from mendacity on the ground to a kneeling place and eventually to a standing place all whereas holding a kettlebell.

Sure, it offers you with a whole physique exercise that’s positive to burn fats quick.

5. Bicycle Crunches
Regardless that most stomach fats workout routines, the quicker you go the extra energy you burn, the bicycle crunch is definitely the other.

Because the train could be very difficult and requires your abs muscle tissue to work additional time to help your weight, you wish to take it sluggish and regular.

Bicycle crunches sculpt your abs from all angles because the strikes alternate between proper and left. To get began, lie on a flat floor and interlock your fingers and place them behind your head.

Convey your legs as much as a tabletop place, carry your head such that your shoulder blades are off the bottom. You wish to convey your proper elbow to your left knee and vice versa.

Lead along with your shoulder and never your elbows.

For freshmen, all these stomach fats workout routines typically appear too difficult. To make it simpler begin with out elevating your legs and simply deal with the higher physique actions.

6. Medication Ball
Medication ball workout routines are the right type of stomach fats workout routines to make use of if you wish to increase your metabolism and burn some critical stomach fats. With drugs balls, there are such a lot of variations you should utilize as stomach fats workout routines.

Begin with the medication ball slam that may require you to make use of your core muscle tissue to carry out these explosive actions. Your not solely relying in your core for help but additionally understanding all muscle tissue from neck to hip for coordination.

Subsequent, problem your self to a drugs ball burpees, these will make your stomach fats workout routines tougher permitting your physique to burn further energy simply to help you.

If that’s not sufficient, contemplate aspect to aspect slams along with your drugs ball. As your core is your energy middle, this aspect to aspect actions means that you can strengthen your core and have interaction all of your ab muscle tissue.

7. Plank
Planks are most likely the preferred of all stomach fats workout routines and it’s for good purpose. This simple exercise when accomplished accurately even for 1-minute can seem to be 30-minutes of arduous work.

What makes planks efficient as stomach fats workout routines are that they work out all of your core muscle tissue.

Your fingers and legs are serving to you steadiness however you must use your core muscle tissue to help the load of your total physique. To make it an efficient weight reduction train contemplate doing completely different variations of the plank train.

Begin with the traditional plank after which proceed to raised leg plank you could alternate between your left and proper leg.

You may as well contemplate variations such because the aspect plank, and straight arm plank.

eight.

HIIT Excessive-intensity interval coaching is without doubt one of the greatest weight reduction workout routines as it may possibly aid you burn energy quick and in a really quick time period.

It's for this identical purpose that HIIT can also be efficient when included into stomach fats workout routines.

The concept is that you just train for as arduous as you may for 45-seconds, break for 30-seconds and repeat the cycle for 30- 45minutes. In the event you do select burpees as you go to stomach fats workout routines.

Do as many as you may for a 45-seconds then break for 30-seconds and repeat the cycle for 30minutes.

The sort of interval coaching can also be nice for freshmen because it permits you a restoration interval in between your units.

In addiiton, HIIT means that you can burn stomach fats quick in a really quick time period.

You might be assured to lift your coronary heart fee which is an effective way to supercharge your exercise.

9. Power Coaching
Power coaching is a kind of stomach fats workout routines that aid you burn fats even after the train is over.

An excellent energy coaching routine will assist carry heavier for longer with shorter breaks in between.

We all know that lifting heavy weights is an effective way to construct muscle and burn fats even lengthy after you've left the gymnasium.

To make it efficient, you need to have the best approach in place, with energy coaching it’s all the time greatest to hunt assist from an expert. You would possibly find yourself lifting and nonetheless not seeing the outcomes you need.

10. Rowing Machine
Rowing machines present an incredible indoor different to outside stomach fats workout routines.

It would aid you increase your coronary heart fee as you're employed out all the most important muscle tissue of your physique with core muscle tissue included.

To make it efficient weight reduction train, incorporate a type of interval coaching, you may row at a reasonably intense tempo for 10-minutes after which for restoration go for a delicate row for 5- 10minutes and repeat the method.

11. Working At An Incline
Working at an incline takes benefit of the truth that your physique must use extra power and therefore burn extra energy as in comparison with operating on a flat floor.

It’s the identical thought as operating uphill, your coronary heart fee will elevate fairly quick permitting your physique to burn fats quick. Begin off by jogging at an incline for 5- 10 minutes.

Decide up the tempo and begin operating for one more 10-minutes then decelerate once more to a jog to permit for a relaxation interval.

To test that your velocity is true, you shouldn't be capable of perform a dialog when you begin operating.

Tips To Get The Most Of Your Stomach Fats Workouts

1. Be Constant
Let’s face, sticking to any type of weight reduction train could be arduous. Not solely will life get in the best way with busy schedules and days you simply don’t really feel prefer it. However for stomach fats workout routines to give you the results you want, you must be constant.

You wish to goal for a superb Three-5 occasions per week permitting you to burn as a lot quick as potential. Discover a manner to suit your stomach fats workout routines into your weekly schedule. In the event you can’t do it within the morning, do it within the night.

2. Be taught To Heat Up And Cool Down
All the time warm-up earlier than your stomach fats workout routines to organize your thoughts and physique. You wish to permit your self at the very least 5-10minutes of heat earlier than your train.

After your train, permit your self the identical 5- 10minutes to chill down. You'll be able to calm down with a stretch and forestall muscle soreness and stiffness particularly for freshmen who're simply getting began with stomach fats workout routines.

Moreover, a warm-up and cool-down session will enhance your flexibility and your efficiency.

3. Guarantee You Have The Proper Posture Or Kind

There's a unsuitable and proper approach for each train and also you wish to guarantee you've the best type from the start. This may aid you keep away from damage at greatest and really obtain the outcomes you need.

Moreover, stomach fats workout routines reminiscent of energy coaching, a unsuitable approach can simply result in an damage.

4. Combine It Up
Sure, you wish to lose stomach fats quick however that doesn’t imply doing the identical stomach fats workout routines time and again.

To start with, you’re most definitely going to finish up with an damage as you’re overworking the identical set of muscle tissue.

By switching up, you permit these muscle tissue to relaxation and recuperate, second, doing the identical stomach fats workout routines can get fairly physique quick.

Alternating between completely different stomach fats workout routines, you problem your self to one thing new.

Lastly, you'll hit probably hit a plateau, an train that was as soon as very efficient for you may seize being efficient over time when accomplished repeatedly.

It is because your physique could be very sensible and it's all the time adapting to new adjustments. Ultimately, your metabolism slows down and also you’re simply not burning as a lot stomach fats as you have been earlier than.

5. Make Your Train Routine Efficient

Relying in your way of life and job schedule, an train routine that works for a good friend would possibly probably not be efficient for you. This is the reason you wish to take advantage of use of on a regular basis you've out there.

In case you are quick on time, attempt high-intensity interval coaching with these stomach fats workout routines, you'll burn probably the most stomach fats with simply 30-minutes. Incorporate energy coaching into your schedule and a few type of cardio train.

It is a good mixture of stomach fats workout routines that may get you the outcomes you need inside a brief time period.

Life-style Modifications You Should Make In Addition To Stomach Fats Workouts

1. Beware Of Added Sugar
Extra added sugar is enemy primary in relation to dropping stomach fats. Do you know that the American coronary heart affiliation recommends solely 6 teaspoons of sugar for girls and 9 teaspoons of sugar per day for males (1)

Nonetheless, the common American consumes at the very least 19 teaspoons of sugar virtually 3x over the really helpful quantity. The surplus of which is become fats because it can't be processed(2).

To chop again on added sugar, begin by removing liquid energy. This comes within the type of sugar-sweetened drinks reminiscent of soda, power drinks, and fruit juices. Learn to test dietary labels as that is the quickest option to establish added sugar in your meals.

2. Add Protein To Your Weight-reduction plan
Do you end up continuously craving meals regardless that you simply had breakfast or a wholesome snack? You most likely want so as to add extra high-protein meals to your weight loss plan. That is particularly vital f you wish to lose stomach fats

As a macronutrient, protein retains you full for longer decreasing the variety of energy you eat. In addiiton, breakdown of protein boosts your metabolism as your physique requires extra energy.

Lastly, consuming protein-rich meals can assist cut back cravings by as a lot as 50%

Incorporate high-protein meals into your meals beginning with breakfast, lunch, and dinner. Select wholesome snacks which have protein reminiscent of nuts, boiled eggs or cottage cheese.

3. Eat Fiber-Wealthy Meals
Along with including extra protein meals into your weight loss plan, you additionally want so as to add fiber-rich meals into your weight loss plan. Fiber-rich meals reminiscent of legumes, artichokes, avocados and blackberries can assist you are feeling full for longer.

Meals wealthy in fiber include viscous fiber that varieties a gel-like substance in your abdomen. This gel slows down the digestion of meals and the absorption of vitamins. That is what retains you full for longer and reduces your urge for food.

Moreover, research have proven that consuming a weight loss plan wealthy in fiber can cut back dangerous stomach fats and aid you reduce weight quicker. (Three)

4. Observe What You Eat
You might be what you eat and the easiest way to cope with stomach fats quick is to find out about your every day weight loss plan

For many of us, we are likely to overestimate or underestimate simply how unhealthy our weight loss plan is. One of the simplest ways to get a transparent image is by conserving monitor of the meals you eat. You are able to do this by means of apps reminiscent of myfitness pal or hold a meals journal.

Observe down every thing you eat and drink and also you’ll simply see the offending meals.

5. Scale back Stress
Learn to cope with stress because it is likely to be the reason for your bulging stomach. You see you is likely to be constant along with your stomach fats workout routines but when each time you're pressured you attain for a bag of Doritos, you’re losing your time.

Once you’re underneath stress, your physique will increase your starvation and cravings to type of soothe you.

It’s an oblique option to cope with stress as a result of consuming makes you are feeling good with out coping with the problem at hand.

Subsequent time you are feeling pressured, take a stroll or do some yoga.

6. Watch That Alcohol
The beer stomach is an actual factor and it simply doesn’t cease there. You’re higher off consuming one glass a day moderately than binge-drinking alcohol on occasion. It is because extreme consumption of alcohol has been proven to extend your waistline.

In addiiton, most occasions alcohol and meals go hand in hand. If you end up binge consuming, you’re most definitely additionally consuming an entire field of pizza. To not neglect that almost all alcoholic drinks can have a number of added sugar.

Binge consuming is Four or extra drinks consumed inside two hours for girls and 5 for males. All of which might undo all the great results of your stomach fats workout routines.

7. Strive Intermittent Fasting
In case you are not capable of minimize down on energy you eat every day by altering your weight loss plan, then contemplate intermittent fasting. Not like weight-reduction plan, intermittent fasting cycles between durations of fasting and consuming.

It takes the guesswork out of how a lot it's best to eat every day as you may solely eat inside sure hours every single day. The remainder of the day is spent in a fasted state the place you’re not allowed to eat.

Not solely is intermittent fasting efficient as a fast weight reduction technique, however it may possibly additionally aid you lose stomach fats quick. Mix it with stomach fats workout routines for quick outcomes.

WHAT'S NEXT!
Stomach fats workout routines are an effective way to burn further energy and flatten your abdomen. Workouts reminiscent of burpees, excessive interval coaching, mountain climbers and energy coaching have been proven to be notably efficient.

Not just for the quick time period however stomach fats workout routines will aid you lose stomach fats and hold it off long run.

To make stomach fats workout routines efficient, it is advisable to be constant and observe with the best approach.

That is along with mixing up your routine with completely different types of stomach fats workout routines.

Along with stomach fats workout routines, contemplate a change to your way of life and weight loss plan that may aid you lose the stomach fats.

Begin by including extra protein-foods and fiber-rich meals to your weight loss plan. Reduce on added sugar and extreme consumption of alcohol to trim your stomach.

Lastly, learn to cope with stress in a productive manner. If every thing else fails, attempt intermittent fasting.

The Ultimate Superset Guide: Supersets For All Body Parts

After the first 6 months of gym, Whenever I do workout I feel something missing with the sets, there has to be something to tweak the type, intensity and volume of the set.

After I try to find over internet, on books and I came across this word "Periodization" .

When I read in depth about that I again came across various type of training splits, reps, sets and many more other things.

I also read that Superset is the most effective and beneficial, when you add in your workout.

Many people know about the supersets and which body part they should train in the superset workout.

But what about the type of  exercise you should add in the individual superset workout.

In this article, you'll find ultimate guide of superset and how we can get maximum benefit of it along with the superset for all muscles and full body superset workout.

What Is a Superset and How Can You Put It In Your Workout?

Most people know what is superset but if you're just started going gym, you should read this once.

Defining the Superset is very easy, if you know about the muscle you should train while doing superset workout.

If I want to define superset in a simple manner, it would the combination of two exercise without the any rest between them.

You can add various exercise to make one superset workout but the main question is which one to add? 

There are tones of exercise everywhere and you should know which exercise will be most effective for superset workout.

Here is the one best example of superset training doing a set of biceps curls and a set of triceps dips, alternating until you've completed all the sets.

Many people do superset workout just for feeling more pump, burn and for bucket of sweat but that not the case.

Benefits of Adding Supersets in Your Workout

Based on one study published in European Journal of Applied Physiology When you do superset, you're saving a lot of time, enhance the efficiency of muscles.

A study published in Journal of strength and Conditioning Research shows that supersets burn more calories during and after your workout versus traditional training.

Another advantage of supersets is that you’ll actually be stronger in the second exercise. Research has found that a muscle will be stronger if preceded immediately by a contraction of its antagonist, or opposing muscle group.

 

Different Types of Supersets

Most people have misconception about the type of superset that there is only one type of superset.

In fact, there are two type of supersets you can do at the gym: agonist and antagonist supersets.

If you want to impress your meatheads in the weight room, you should learn how to add type of superset in your superset-workout to get most out of it.

In agonist superset training, you are likely to train same muscle without resting between two different exercise.

This type of superset is useful only for focus more on the same muscle  and adding intensity and more volume in the superset-workout.

There are a discussion going on between many trainers that agonist superset should be called as a compound sets since you're a training same muscle twice without having rest between them and that's the definition of the compound sets.

Antagonist supersets: if you want to add supersets in your workout, make sure to add antagonist supersets because they could have more benefit than the agonist type superset training.

In antagonist superset, you're training different muscle without resting between the sets.

When I have not the full knowledge about the superset training, when I went to the gym, I just do any two exercise for the different muscle but it's not true.

You only can do certain type of exercise in antagonist superset training.

Superset Workout

As you can find various  agonist type superset, I  will only tell about the antagonist type superset workout for all of the muscles.

Before staring actual superset workout, you should know the the superset pairs and exercise that means which muscle and exercise you should train/doing in antagonist type superset training. 

Now you know the pairs and the exercise that should be doing in the antagonist type training.

It is not necessary to do only those exercises in this superset pairs, you can add various exercise in this pairs and in your superset workout.

You may notice from the table that most of the exercise in the table have pushing or pulling movements so whenever you add any different exercise for your superset workout, make sure those exercises have pushing or pulling movement to have effective superset workout.

Many people know about these pairs but they are unable to make a proper superset workout for two different muscles. That's why I made superset workout for all mentioned paired above.

You can use in any of your split or when you have little time to train yourself.

Biceps & Triceps Superset Workout

Chest & Back Superset Workout

Quads & Hamstring Superset Workout

Quads & Glutes Superset Workout

Shoulder & Back Superset Workout

IF you want to do full body superset workout, I highly recommend to check out this link.

Although in the above link, they have not mention about sets and reps, I suggest you to do only 1 circuit as your're doing full body superset workout and reps should between 10-12.

Take Home Message

There are plenty of way to make superset workout, above workouts are just a reference for yourself.

You can make many different superset workout from the exercises library(if you don't know much about various exercises).

I hope, you like all of the above mention full body and superset workout for different muscle and will try to add in your training.

Let me know, how often you trained with superset workout and if you're planing to follow above workouts make sure to review about these superset workouts in the comments.

Here is The Best Exercises to Get Rid of Back Fat

If any person or trainer said that you can reduced fat from leg, arms or from abdominal region, then never trust that person again.

Because there are no way to reduced fat from specific area.

So, What you can do to reduced fat from specific area?

You should follow two ways: One way you already know which is calorie deficit diet and another way is isolation exercises for back.

Whenever you trained certain body part, most of the time you're doing compound exercises, which trained other muscles along with the main muscles.

So, if you want to get rid of fat from any body-part, you should do isolation exercises for that but remember to follow calorie deficit diet along with that.

In this article, I'm going to summarise best isolation exercises that you can do to get rid of back fat.

Type of Exercise, Set & Reps 

Back is the biggest upper body muscle and to grow it, we have to do compound exercises with the isolation exercises.

Because its too hard to isolate body part when it size is huge.

So, we'll do 2 compound exercise and 3 isolation exercises for back and I think it is more than enough to isolate back.

What about Reps & Sets

For Compound Exercises:

Sets: 4
Reps: 6-10

For Isolation Exercises:

Sets: 4
Reps: 15-20

Frequency: I assume You're already doing back workout once a week then you should do one more time.

In first workout, you should focus more on the compound exercises and less on the isolation exercises.

Compound exercises for back will help you to grow back muscles and here is the science-based  exercises you can do for that.

Whenever you do second workout focus more on the isolation exercises, which means more number of isolation exercises and less compound exercises.

Exercises To Get Rid of Back Fat

We'll do first compound exercises followed by the isolation exercises.

#1 Pull-Ups:

Pull-ups is one of the best exercise you can do to grow your back.

Pull-ups will help you to wide your back by targeting latissimus dorsi, where most people have fat.

There are countless how to guide for first pull-up but some people still cannot do their first pull-up.

In that case, they should do assistant pull-ups, negative or Australian pull-ups and then move on the conventional pull-ups.

#2 Bent-Over Raw or Seated Rawing

These exercises are help you to increase the size of overall back.

If you're a women and can't do bent over raw, you can do seated rawing.

But If I've to remove fat from my back, I'll be doing bent-over-raw rather then seated rawing because it is more effective than its counterpart exercise.

If you don't want to start bent-over raw with barbell you can also use machines or dumbbells but make sure to progress gradually.

Don't stick with one weight, one type of exercise.

If your gym has rawing machine then you've a gold mine. You should do rawing machine more than bent over raw and seated rawing.

#3 Reverse flyes

This is the very first isolation exercise in our back isolation exercise list.

Many of you may be thinking that this will also target rear shoulder then you're right!

But It is the effective isolation back exercise and I'm not saying that.

Hundreds of People from T-nation forum suggest to do this exercise, if person want to isolate his/her upper back.

In fact, reverse flyes train upper back with the shoulders

As there are already a lot of How to guide on Every exercises, I'm going to one of the best guide on this topic HERE.

#4 Straight-Arm Pull-Down

I never show people doing this exercise in the gym, however, it is best exercise for isolating back.

If you're doing it properly, it will fry your lats.

I don't know, you're doing this exercise or not but its not that easy as it seems.

You should start with the light weight and really focus on squeezing your scapulae down and flat across your back while cinching down on your lats.

Emphasise the eccentric, and slowly allow the bar to raise back up in front of you to a full overhead stretch.

Here is the best video guide for straight-arm pull-down.

#5 Dumbbell Row

This is a really good exercise for isolating back either at gym or at home.

Women, who still having a difficult in doing rowing, and don't have rowing machine, they can focus more on this exercise to isolate your back.

There are some variations of dumbbell row but I suggest you to stay with the conventional one and it's easy to do.

Here is the best video guide for Dumbbell Row.

#6 IYTWO Exercise

I bet, only few people who reading this article know about this mobility exercise.

Most people do this exercise to increase their shoulder and scapula mobility but it also works for back when you squeeze for few seconds in every rep.

Here is the in-depth guide on the exercise.

You can do superman hold also to target your erector spinae, which is also best exercise for isolating lower back.

Take Home Message

This is the best exercise, I suggest every time when someone wants to isolate their back or get rid of back fat.

Many people who ask for this also get results because they're following proper diet and the above mention workout for the back.

If you want to get rid of that back fat, you must follow calorie deficit diet.

If you're struggling from back fat, which exercise are you doing right now? Let me know in the comment section below. 

Top 5 Body Weight Exercises That Will Transform Your body

From the beginning of the fitness era, many people want to build their body with body weight only.

Because of the benefits it brings like time and money save, you can do anywhere without any fancy equipment and it will take only few minute of your busy schedule.

Many people still prefer to do it in their free time or as a regular gym regimen.

But many people don't know that there are some top body weight exercises that can do magic with their body, if they follow proper diet plan for their goal.

That's why, I was thinking to write article on top 5 body weight exercises that can build muscle and burn fat if you do properly and regularly.

Most of the exercises in this list may be common to you and you know it.

But all are advanced level exercises that means it will be hard for you to do that exercise.

Top 5 Body Weight Exercises That Will Transform Your Body in Just Four Weeks

#1 Plank(Modified)

Plank is all time best exercise for the core but most underrated exercise at the same time.

You know how to do plank and basic version of it but we don't want to do basic version of it.

That's why we will do the advanced version of plank and i.e. High Plank T-spine Rotation

How To?

If you know how to do basic version of plank then you don't need to do much with the basic plank.

• Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 
• Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor. 
• At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. 
• Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air. 
• Repeat for the desired number of repetitions.

If you want to train side abs then you can do modified side plank.

I assume that you all do this exercise at home but if someone has medicine ball, bar or a TRX and if you wan to do more advanced level exercise for target core you can do below mentioned exercises.

With the Medicine Ball: One-Arm Medicine Ball Slam

With the Barbell: Landmine 180's

With the TRX: Suspended Fallout

#2 Push-Ups

Like I said you know many body weight exercises but you don't know the advanced version of it and we really need it in order to transform our body in a month.

We'll be doing Push-up with Staggered Hands for more difficulty.

Now many people could know about this body weight exercises but they never do it, however, it is more difficult than you thought.

If you're an advanced level athletes then you can still do this exercise to feel more fatigue.

If you're a beginner, I urge you to learn basic push-up first because basic version of any exercise is the foundation of advanced version of that exercises.

How To?

• Start in a push-up position with the hands wider than shoulder-width apart and the legs straight out directly behind the body about hip-width apart. 
• Squeeze the thighs and glutes while moving the right hand forward a couple of inches and the left hand out a couple of inches to the left side. 
• This will create an uneven hand position. 
• Slowly lower the body toward the ground then back up to return to the starting position.

If you already know this exercise and tried also then I also have another advanced level push-up exercise for you to do.

Push-up with Single-leg Raise (How To?)

You can do any of the above push-up because Both have same level of difficulty.

#3 Pistol Squats

I don't think there will be any one who don't know about the best body weight lower body exercise i.e. Squat

But we will do advanced version of it because leg is the biggest muscle in our body and to grow them, we need something advanced version exercise which is equivalent to weights.

That's why we will be doing Pistol Squat.

This is the most advanced version of squat I have ever done.

How To?

• Start by standing on one leg, with the toes pointed forward and/or slightly turned out.
• With the front leg flexed and the foot pointed in front of you, active the core and hip flexors to prime the movement.
• With the weight distributed in the foot that in on the ground, slowly sit down into a squat, making sure that the torso has a slight forward lean (similar to the back squat).
• As you descend deeper into the pistol squat, it is highly recommended to not “catch the bounce” aggressively out of this movement unless you are highly trained.
• Once you have assumed a deep squat position, use your single leg strength to press towards into the floor, locking the core tight to allow to maximal effort.
• Assume a stable and fully supported (knee and hip extended) standing position on the working leg, and repeat process again for reps. 

As I said earlier, this is the most advanced version of squat and many of you will find it difficult to do it at fist place. 

So, I recommend you all to check out this complete guide on pistol squat.

If you're beginner and still facing difficulty in pistol squat, don't worry I have another advanced level exercise for quadriceps.

But for that you need something solid where you can put your feet.

Exercise: Step-Up (How To?)

In the above how to? article link you will find the instruction with the dumbbell but you can do it without the dumbbell.

Once you found doing it easy in front of the bench, you can do it on the side of the bench or something solid.

When you do it on the side of the bench you will find it more difficult as you leg won't bend. 

#4 Bird-dog

If you want to strong your lower back without weights then Bird-dog is the best exercise you can do.

when I first saw it, it seems very easy to me but after doing, I realise that this is the most difficult exercise I ever done for my lower back.

To be honest, I found this exercise much difficult than the dead-lifts. 

If you also done this or doing then let me know how's your experience with the Bird-dog.

How To?

In order to get most out of it, we should know that how to perform it perfectly.

If you found it very easy then based on my experience, you probably doing some mistakes.

• Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
• Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don't allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.
• Return to the starting position, placing your hand and knee on the floor. 
• Repeat on the other side to complete one rep.

You can do Superman Hold if you found it difficult or you'd like to do. Choice is all yours!

#5 Nordiac Ham Curl

I bet, if you're a beginner or never done any search for best hamstring and glutes exercises on the internet then you never heard about this exercise.

This is the hardest body weight exercise for your hamstring and glutes if you do it correctly. 

For doing this exercise you'll  need someone to hold your leg or some place where you can hold your leg.

How To?

Partner-Assisted Nordic Hamstring Curls

• Have a trainer or partner hold your ankles while you brace your core. I suggest tapping your core to make sure it's maximally engaged before you start to lower your torso.
• Take a deep breath, and as slowly as possible, lower yourself to the ground. Your body should be straight and tight during the descent.
• Avoid flexing your spine.
• Once you reach the ground, press yourself up to the starting position and repeat

Barbell Nordic Hamstring Curls

• If you cannot locate an apparatus to anchor your ankles and don't have a partner, you can use a barbell as a last resort.
• Place weights (I suggest 35 pounds) on each side of the barbell to allow for optimal height to slide your ankles under the bar.
• Put smaller weights (2.5 or 5 pounds) under the plates to restrict rolling and unwanted movement.
• Place a towel under the bar for comfort. Brace your core and slowly lower your body all the way down.
• Press yourself to the starting position and repeat.

If you face any difficulty doing it, you can read here on how to do progression in Nordic Ham Curl exercise.

The Four Week Body Weight Exercise Plan

#1 Workout 

1 minute – Plank.

1 minute – Push-ups.

2 minutes – Squats.

1 minute – Bird-dog.

1 minute – Lying hip raises.

1 minute – Plank.

1 minute – Push-ups.

2 minutes – Squats.

#2 Workout  

3 minutes – Plank.

3 minutes – Bird-dog.

3 minutes – Lying hip raises.

1 minute – Push-ups.

Rest according to your fitness level but not more than 2 minutes.

If you're a beginner then you can do these workout 4 times a week or others can do 6 times per week, followed by one rest day.

WEEK 1

Day 1 – Workout #1

Day 2 – Workout #2

Day 3 – Workout #1

Day 4 – Workout #2

Day 5 – Workout #1

Day 6 – Workout #2

Day 7 – rest

WEEK 2

Day 1 – Workout #2

Day 2 – Workout #1

Day 3 – Workout #2

Day 4 – Workout #1

Day 5 – Workout #2

Day 6 – Workout #1

Day 7 – rest

Take Home Message

These are the 5 best body weight exercise, I always do if I start my workout after some months.

And, I always saw great results in terms of strength and muscle development. Intensity of these exercises is also high so, you will also burn more calorie than usual body weight exercises. 

However, no matter which body weight workout you follow but without proper diet and sleep, you can't see any results. And, if you follow, you will be surprised with the results.

If you're doing workout at home what is your routine and exercises? How's your experience with that let me know in the comment.