How to Get in Shape Fast? – Simple Muscle Building Workout Routine for Beginner

By Jorge Gonzales

Posted 6 years agoHEALTH

How to get in shape fast

It is often difficult to work out time for a workout in the gym and this pushes our fitness to the bottom of our priority list. I was also one of them until I discovered some really simple and useful exercises that can be done without going to the gym. You can perform them anywhere, but the best suited places include home and gym. The best thing about this exercise is that it is simple, builds muscles and is great for attaining long-lasting well being.

The exercise we were talking about is PLANKS…

You may be surprised after reading it but whether you believe it or not, there is nothing better than using your own body weight to gain strength as well as stamina. You don’t need big fancy equipments. Just a mat or even a flat surface would do. You can do it within the comfort of your home or if you like open spaces then do it in the park. This would also expose your lungs to fresh air. Good, isn’t it? Don’t miss the opportunity whenever you get it.

For a beginner, following are the plank exercises they should start with…

Standard Plank

standart plank

The first and the most basic is the standard plank. It is done facing the floor while keeping the body horizontal to the floor.

Here is how you can do it:

  • Face the floor, keep your hands below the shoulders (a little wider) just like you would if you were to do a push up
  • Tighten up your glute muscles and touch the ground with the toes. Do not lock your knees.
  • With the head aligned straight with the body, your eyes should look straight down
  • Remain in this position for at least 20 seconds

After some time you will be able to do this exercise for a longer duration and gain more benefit.


Forearm/Elbow Plank

The second pose in this set of exercises is done making use of the forearm. It is easy and great for building muscles in the body.

Here is how you can do it:

  • With forearms on the floor, align your elbows below the shoulders
  • The toes should again be in touch with the floor
  • The arms should be parallel to the body and the distance should be no more than your shoulder width
  • Do it for a minimum of 1 minute

It is important to practice these two poses as most of the other involve these two.


Knee plank

This is much easier than the standard plank. It makes easier for the beginners to balance their bodies.

Here is how you can do it:

  • Rest your knees on the ground
  • Again the hands should be placed just below the shoulders (a slightly wider)
  • Hold on to this position for 20 seconds which should be increased over time


Side Plank

Plank (front hold, hover, abdominal bridge) exercise. Studio shot over whit

The body weight in this falls on just one arm. This improves balance.

Here is how you can do it:

  • Starting with the standard plank, move on to one side.
  • Keep your legs one above the other and glutes tight
  • Then balance your body on one hand with the other arm in the air
  • If you find it difficult then you can also do it on your forearm
  • Come back to the standard pose and now do it on the other arm/forearm
  • Do it for 30 seconds


Leg Raised Plank

This stretches leg muscles empowering them with strength and stamina.

Here is how you can do it:

  • Keep your glute muscles tight.
  • With forearms on the ground or mat and toes firmly touching the ground, raise one leg up Raise only to the point where it doesn’t strain the spinal cord.
  • Do it for 30 seconds
  • Bring the leg down and do it with the other leg


Once the body can perform these simple exercises easily, you can move on to more complex forms that involve one or more variations. These variations challenge the body and help it grow even fitter and stronger.

All these exercises don’t take more than 5-10 minutes but the benefits you get by doing them are seriously worth taking time out.

Here are the benefits of planks:

  • Planks strengthen core muscle groups making you stronger enough to lift weights and this improves balance too.
  • The chances of getting back injuries reduce. Planks build muscles thus empowering the back with strength and agility. This is what prevents injuries.
  • Planks boost up the metabolism. They can burn more calories than any of the traditional exercises thus helping your body maintain metabolic rate high all day long
  • Planks improve balance. With strong abdominal muscles, you can stand erect for a longer time than you could before preforming these exercises every day
  • Planks improve overall posture. Postural deformities can be rectified as the abdominal muscles are being exercised. These muscles have a profound effect on the posture.
  • Your body becomes more flexible. It helps stretch posterior muscle groups thus adding flexibility to your body.
  • Other benefits include controlling anxiety, depression. Planks help release tension and stress form the muscle groups.


Some warnings

Though planks are simple but you must not do the following if you want to keep yourself safe and sound and gain only health and not disaster.

  • Planks is not yoga. So don’t raise your bums into the sky.
  • Don’t drop your head, keep it in a neutral position
  • Breathe normal
  • Stop exercising if it hurts. Don’t keep doing it just because two more second are left. 2 seconds can cost you two months on the bed.


Can you boost up the muscle building routine with planks?

You can supplement your simple routine with  supplements. They contain all the ingredients which would help you gain more from your efforts. Both planks and supplements can help you attain total health and fitness. This is a wonderful alternative for those  who are not able to see their efforts paying off quickly.

So tell me isn’t it simple? Do you still have reasons or excuses to stay away from the planks? I don’t think so. Stealing just 5 or 10 minutes isn’t hard. Do it now.


About the author Jorge Gonzales

Jorge Gonzales is an ardent blogger, sports lover and a fitness enthusiast. Who believes in healthy living and loves sharing tips online about health, fitness, nutrition and muscle-building. He occasionally blogs about best muscle enhancer by XtremeNoand shares info about how to use supplements properly.

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