{"id":16092,"date":"2021-01-20T22:48:47","date_gmt":"2021-01-20T22:48:47","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=16092"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"body-composition-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/body-composition-exercises\/","title":{"rendered":"Body Composition Exercises: A Foolproof Way To Encourage Weight Loss And Shape A Stronger Body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#Body_Composition_Exercises\" >Body Composition Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#Ages_20_To_29_Women\" >Ages 20 To 29 (Women):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#Ages_20_To_29_Men\" >Ages 20 To 29 (Men):<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#5_Examples_Of_Body_Composition_Exercises_You_Can_Do_At_Home\" >5 Examples Of Body Composition Exercises You Can Do At Home<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#Burpees\" >Burpees<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#Key_Pointers\" >Key Pointers<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#Push-Ups\" >Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#NOTE\" >NOTE:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#Squats\" >Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#Key_Pointers-2\" >Key Pointers<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#Planks\" >Planks<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#NOTE-2\" >NOTE:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#Lunges\" >Lunges<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">As part of today\u2019s society, most people are judged on their physical fitness based on their overall body shapes. If you have more body fat, you are most likely to undergo some scrutiny for such a body shape. Through such scrutiny and judgments, a large percentage has started making strides towards transforming their body shapes. In most cases, the uniform goal for women is attaining a curvy body shape and men a muscular physique. Read on to find out about body composition exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can indeed <a href=\"https:\/\/betterme.world\/articles\/how-many-months-does-it-take-to-transform-your-body\/\">transform your body<\/a> into your desired body shape. However, you will need to change your diet and exercise plans. Most people have no problem with the diet aspect as healthy eating is being highly embraced in today\u2019s society.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The problem lies in exercise. It is not about not figuring when and how long you work out but instead what exercises to perform. For the longest time now, most people have been doing the wrong exercises in a bid to try and transform their bodies. It has resulted in a few changes. You ought to identify the correct body composition exercises, and particularly those that work best for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we will be analyzing five effective body composition exercises to help you attain your desired body shape. We will examine how you ought to do them as well as their benefits.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/body-recomposition-diet\/\">Body Recomposition Diet: Pull Off The Ultimate Fitness Dream<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Body_Composition_Exercises\"><\/span><b>Body Composition Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Body mass, body composition, and body mass index are some popular terms you will hear in the <a href=\"https:\/\/betterme.world\/articles\/2700-calorie-meal-plan\/\">fitness<\/a> industry. They are believed to have quite an impact on your overall body health. One of the most striking terms that have garnered attention over time is body composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Body composition refers to the ratio of your body\u2019s fat to lean mass. To evaluate it, experts look at your total body fat percentage (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/body-fat-percentage-chart\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). According to experts, your body fat may tend to change due to your <a href=\"https:\/\/betterme.world\/articles\/mass-gaining-diet-plans\/\">dietary patterns<\/a>, age, genes, and other primary factors. Below is a sample of the recommended body fat percent within different age groups (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/body-fat-percentage-chart\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Composition_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-31616 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1024x576.png\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4249.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ages_20_To_29_Women\"><\/span><b>Ages 20 To 29 (Women):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Excellent: 14 to 16.5%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good: 16.6 to 19.4%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fair: 19.5 to 22.7 %<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor: Between 22.8 to 27.1%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dangerously low: Under 14%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dangerously high: Over 27.2%<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Ages_20_To_29_Men\"><\/span><b>Ages 20 To 29 (Men):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Excellent: 8 to 10.5%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good: 10.6 to 14.8%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fair: 14.9 to 18.6 %<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor: Between 18.7 and 23.1%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dangerously low: Under 8%<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dangerously high: Over 23.2%<\/span><\/li>\n<\/ul>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<p><span style=\"font-weight: 400;\">Having a high percentage of <a href=\"https:\/\/betterme.world\/articles\/body-fat-percentage-calculator\/\">body fat<\/a> can be harmful and lead to possible health risks. So, you need to maintain your body fat to acceptable levels, depending on your age. As mentioned earlier, your diet and exercise plan has a high influence on your body composition.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, you cannot work on one and leave the other out and still expect to transform your body shape. It does not work like that. The two work simultaneously, therefore, go hand in hand. Let us evaluate some of the best body composition exercises you can do at home.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can choose to do all or combine 3 exercises for body composition from this list. The best way to figure out the best combination is to seek expertise on the same. So, seek professional help before you start these workouts.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Composition_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-31294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1024x576.jpg\" alt=\"body composition exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Examples_Of_Body_Composition_Exercises_You_Can_Do_At_Home\"><\/span><b>5 Examples Of Body Composition Exercises You Can Do At Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Transforming your body shape is not as hard as it may sound. Whether you want to lose weight or lose fat but gain muscles, the fact is that such goals are achievable. The trick is discovering the key body composition exercise to perform in order to attain these goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a sample of five effective <a href=\"https:\/\/betterme.world\/articles\/tabata-yoga\/\">workouts<\/a> to try at home to transform your body shape. Remember to consult with your trainer and doctor before trying any of these exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Body composition examples:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><b>Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Burpees are among the best total body exercises. Performing them makes your heart pound faster, and your heart rate increases quickly. They are great workouts to train your muscle coordination, endurance, and power (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/do-30-day-fitness-challenges-you-see-social-media-really-ncna1064726\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, simply because they are effective does not mean they are a favorite. You may hate them, specifically, because they tend to incorporate other exercises. A burpee will incorporate a squat, a push-up, and a jump.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may modify a burpee depending on your fitness abilities. Nonetheless, the basic protocol of performing a burpee is as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your arms by your sides. When ready, drop into a squat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of coming back up, you will proceed to drop into the high plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform one push-up, and then jump up into the standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat your set, take a break, and, if possible, do another set or two.<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Composition_Exercises\" rel=\"noopener\">BetterMe won\u2019t give excess weight a chance<\/a>!<\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Key_Pointers\"><\/span><b>Key Pointers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">When you start your fitness journey, you will be classified into the beginner, intermediate, or advanced fitness levels. The fitness aspect determines the exercise variation or modification that you perform. Here are various key pointers to take note of when doing the burpee:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you are new to these workouts, enroll a trainer to help you perform them correctly. Similarly, you can reduce the intensity of this workout by first skipping the jump (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324895\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have any hip or knee injuries, consult with your doctor before doing burpees. If they give you the go-ahead to perform them, skip the jumps at first. These entail the jumps back to the plank position from the squat and the jump from the squat up. Instead, walk it out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you want to add intensity, especially if you are in the advanced fitness level, don\u2019t skip the jumps. Similarly, try doing one or two <a href=\"https:\/\/betterme.world\/articles\/how-many-pushups-should-i-do\/\">push-ups<\/a> to make it more challenging.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Composition_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-31443 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885-1024x576.png\" alt=\"body composition exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3885.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><b>Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While exercises are indeed vital for general body fitness, it does not mean that they ought to be loved. In the list of the exercises, most people would rather not do the push-ups. It is not because they are not effective but instead because they can be quite complex at first.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although they are certainly not the easiest, they are very effective in muscular development. The following all-body exercise will work your chest, legs, shoulder, arms, and <a href=\"https:\/\/betterme.world\/articles\/how-to-tighten-core\/\">core muscles<\/a>. The other great thing about this body composition exercise is that you can do it anywhere and any time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts advocate for this exercise and prefer it over the chest press machine exercise (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/body-weight-training-ditch-the-dumbbells\/art-20304638\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It is because it is better in building muscular development and activating your total core. Here is how you do a push-up:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by kneeling on the floor with your head facing downward. Press your palms on the floor and directly beneath your shoulders. Make sure your arms are straight and fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your legs back and make sure your body weight rests on the balls of your feet. Keep your back straight, such that your entire body appears to form a straight line.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly start to lower your body as if you want your nose or chest to touch the floor. Do not let your body lie on the floor. It should rest a few inches from it. Hold this position for some seconds, and then push yourself back up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do ten reps for one set and proceed to do another set after taking a break.\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"NOTE\"><\/span><b>NOTE:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Your reps may vary depending on your trainer\u2019s instructions or on your fitness level. If you are at the advanced phase, you may tend to do more reps before tiring. Again, this basic variation may be challenging for beginners. Here is an easier low-impact modification of the exercise that you can try at first:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the same position and stretch your arms to allow your palms to rest underneath your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of extending your legs back, you will simply rest on your knees. You will continue to lower your body and lift it while in this position. Over time, this modification will become effortless and less challenging, and your trainer will recommend doing the standard push-up version.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Below are more expert-approved tips to help you perfect how you do this body composition exercise (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/doing-the-perfect-push-up#1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you are a beginner, start doing push-ups in the presence of an instructor. If it is not possible, then do this full-body workout in front of your mirror. It will help you have a glimpse of your form. If you are doing the wrong push-up form, you will get to correct it before it leads to any injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you want to tone your muscles, focus on your reps and variations. Do not just do many reps of the standard push-up version. You can also do this exercise on your knees or while you stand at a wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For more muscle mass in your back and upper arms, do fewer reps but with a maximum weight load. Remember to keep your legs straight and lower your chest not less than two inches from the floor.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Composition_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-31438 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3914-1024x576.png\" alt=\"body composition exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3914.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3914-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3914.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3914.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\">Squats<\/a> are also great exercises to maintain body composition. They are particularly effective in helping you work out your lower body muscles. You might have seen or heard about it among the people obsessed with these exercises due to their impeccable results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, sometimes your obsession may not yield results. You may want to sculpt your lower body but end up injuring your back and knees in the process. It happens when you do the wrong form of this exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a guideline on how to do a proper regular squat (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324055\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart. You should be facing directly in front.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms in front of your body and slowly start to lower your butt as if you are seating. Try to lower it as much as possible without tripping or losing your balance. Again, remember to keep your back straight. Take note of your knees to make sure they are not in front of your toes. Hold this squatting position for a while before standing to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your glutes after you stand and repeat this as many times as possible.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-many-squats-a-day\/\">How Many Squats A Day Will Give You That Peach Booty Look?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Composition_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-31288 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10-1024x576.jpg\" alt=\"body exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-10.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Key_Pointers-2\"><\/span><b>Key Pointers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">For more intensity, you can hold onto weights to make these squats more challenging. Remember to consult a fitness coach before you start incorporating weights into your workout plans.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, like any other exercise, you can also perform various modifications of the squat. If you want to lose butt fat and sculpt this region, then try the one leg squat. It will be challenging to perform but will yield results. Here is how you do it (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324055\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet shoulder-width apart. Extend your arms in front of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on your right leg and extend your left one in front of you. Try to lift it as high as you can.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly start to descend into a squatting position. Be cautious as possible to avoid losing your stability and tripping over. Keep your back straight too, and your right knee in line with your right leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting stance and do this severally before switching to the left leg.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You also need to note that various injuries may arise when you are doing this body composition exercise. You may squat incorrectly and end up spraining or with a knee injury. Such issues may result in pain and tenderness around your knee or ankle area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts advise you follow the following tips to the latter to avoid any issues arising from squatting incorrectly (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325246#causes\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet shoulder-width apart while starting, and hold out your arms to help in improving balance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you drop into the squat position, breathe out and keep your heels firmly pressed on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your thighs parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to keep your hips, toes, and knees pointing forward while in the squat stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in as you return to the standing position.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Composition_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Planks\"><\/span><b>Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/planks-for-beginners\/\">Planks<\/a> are other exercises for body composition that you can do at home. The plank exercise is very effective in improving your posture by strengthening various muscles. It works the muscles in your core, shoulders, hamstrings, and glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercise also helps in the proper alignment of your spine. Experts recommend doing planks instead of either sit-ups or the crunch machine workout (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/body-weight-training-ditch-the-dumbbells\/art-20304638\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It is because planks are much better for your spin and neck.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides that, they also help in activating the (transverse) abdominal muscles that are often overlooked. So, you can also do planks to help in building mass in these muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whatever reason you choose as your goal of doing planks, remember to consult with your doctor and trainer. Otherwise, you might end up doing this exercise believing it is helping yet causing more problems.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To plank correctly, you need to follow these steps (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325883\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on the floor and onto your hands and knees. Find a comfortable mat if your floor is uncomfortable.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Align your hands with your shoulders as you stretch them towards the floor. Similarly, align your knees with your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to slowly stretch your legs back until you come onto the balls of your feet. Straighten your legs and make sure that you are not bending either your knees or elbows. Also, keep your back straight such that your body forms a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open your chest and lean your shoulders back. Stay in this position anywhere between 30 and 60 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat as many times as you can.\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"NOTE-2\"><\/span><b>NOTE:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">As with the squats, there are also various plank variations. Perform the recommended variations by your instructor depending on your fitness abilities. Additionally, learn how to do each plank exercise correctly (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/guide\/fitness-how-tos#1\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). It will help you transform into your desired body shape.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, take note of the instructed body forms while planking. It will help in avoiding injuries. For example, remember to keep your back straight. Remember to also breathe normally instead of holding your breath.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Composition_Exercises\" rel=\"noopener\">Tailor your fitness journey and maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Composition_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-33406 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885-1024x576.png\" alt=\"fitness exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4885.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lunges\"><\/span><b>Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The last <a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\">exercise<\/a> in this body composition exercise list is the lunges. Whether or not you have done a lunge before, you might be familiar with the lunge position. It is because chances are you have knelt before to tie your shoelace. Such a position is quite similar to the lunge stance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it does not imply that whenever you go on one knee you are doing a lunge. That is not the case. There are various forms of lunges that you can be asked to do. So, the form may tend to vary depending on the variation you are doing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how you correctly perform a regular standing lunge:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and your arms on your hips. Your feet must be firmly pressed on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take one huge step in front using your right leg. Start to slowly lower your body as if you want to kneel. Both of your knees will automatically bend. Remember to try to bend your knees not more than 90 degrees. Similarly, remember to keep the right knee aligned over your front ankle. Also, do not let your left knee touch the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for some seconds before returning to the starting standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this severally for your right leg, and then alternate and do the same for your left leg.\u00a0<\/span><\/li>\n<\/ul>\n<p><b>NOTE:<\/b><span style=\"font-weight: 400;\"> If done right, these exercises certainly help in transforming your body shape, especially your lower body. If not, it can put so much pressure on your knee joints and lower back, causing problems in these two regions (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/how-to-get-a-better-butt#1\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always take time to learn how to do an exercise before you start performing it. If this is not working, enroll a trainer to help you with your workouts. They will undoubtedly correct you whenever you do an exercise in the wrong form.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The search for the best body composition exercises is now higher than ever. It is because most people have a quest of transforming their current body types into their desired body shapes. You can transform your body at home by doing body composition exercises such as squats, lunges, push-ups, burpees, and planks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, before you start these exercises, remember to talk to a licensed trainer, doctor, and dietitian. They will help in shedding more light on how you can incorporate these workouts into your schedule.<\/span><\/p>\n<p>Check out the 20 Minute Full Body Workout at Home below.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Body_Composition_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">All the views expressed in this article are meant for general informational purposes. They are not a substitute for medical or professional advice. Before acting upon any of the findings in this piece, always make sure you talk to your healthcare provider.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/body-fat-percentage-chart\"><span style=\"font-weight: 400;\">Body fat percentage charts for men and women<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/body-weight-training-ditch-the-dumbbells\/art-20304638\"><span style=\"font-weight: 400;\">Body-weight training: Ditch the dumbbells<\/span><\/a><span style=\"font-weight: 400;\"> (2017, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/do-30-day-fitness-challenges-you-see-social-media-really-ncna1064726\"><span style=\"font-weight: 400;\">Do 30-day fitness challenges you see on social media really work?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nbcnews.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/doing-the-perfect-push-up#1\"><span style=\"font-weight: 400;\">Doing the Perfect Push-Up<\/span><\/a><span style=\"font-weight: 400;\"> (2009, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325883\"><span style=\"font-weight: 400;\">Exercises and tips for better posture<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/how-to-get-a-better-butt#1\"><span style=\"font-weight: 400;\">How to Get a Better Butt<\/span><\/a><span style=\"font-weight: 400;\"> (2006, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325246#causes\"><span style=\"font-weight: 400;\">Knee pain from squatting: What to do<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324895\"><span style=\"font-weight: 400;\">List of the best full-body exercises<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/guide\/fitness-how-tos#1\"><span style=\"font-weight: 400;\">Simple Fitness How-Tos<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324055\">The 12 best ways to lose butt fat<\/a> (2020, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>As part of today\u2019s society, most people are judged on their physical fitness based on their overall body shapes. If you have more body fat, you are most likely to undergo some scrutiny for such a body shape. Through such scrutiny and judgments, a large percentage has started making strides towards transforming their body shapes. [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":16099,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[114],"class_list":["post-16092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Body Composition Exercises: A Foolproof Way To Encourage Weight Loss And Shape A Stronger Body - BetterMe<\/title>\n<meta name=\"description\" content=\"5 Examples Of \u3010Body Composition Exercises\u3011\u27a4 You Can Do At Home \u00b7 Burpees \u00b7 Push-Ups \u00b7 Squats \u00b7 Planks \u00b7 Lunges. 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Check out our suggestions and try them out for effective results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/body-composition-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_159630536.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"750\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/body-composition-exercises\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/238d76c690fb1f3bcdacd82bc2d6e8bf\"},\"headline\":\"Body Composition Exercises: A Foolproof Way To Encourage Weight Loss And Shape A Stronger Body\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/body-composition-exercises\/\"},\"wordCount\":2928,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/body-composition-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_159630536.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">As part of today\u2019s society, most people are judged on their physical fitness based on their overall body shapes. 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