Exercise Modifications to Help You Transform

March 6th, 2019 by Transform HQ

Along with proper eating habits, exercise is extremely important if you’re wanting to truly lose weight, keep the pounds off, and achieve amazing transformation results.

That said, working out can definitely seem a bit scary, especially if you’ve never exercised before, if you don’t feel comfortable going to the gym, if you’ve experienced injuries that limit the types of exercises you can do, or if you don’t have the strength quite yet to do the full exercise movement.

These are all very real concerns and issues that we’ve seen our customers deal with, and if you let these roadblocks get in the way, they can keep you from ever starting your transformation.

But here’s the good news, though. Are you ready? If you identify with any of these challenges above, we’ve got the solution for you.

Say hello to modifications.

Exercise Modifications Are Extremely Effective Weight Loss Tools

Exercise modifications are variations of exercises you can do to avoid the roadblocks mentioned above (no access to weights, limited range of motion, etc)! By doing them, you can workout without equipment (from home!) and tailor workout plans to fit your personal needs. It’s important to note, though, just because modifications are variations of traditional exercises, they are still extremely effective! Modifications are an excellent way to help you build strength, burn calories, and lose weight, so don’t be discouraged.

With that said, if you’re looking to start your total body transformation, let’s get started!

Below, we’ve included modification tutorials for 3 very important body-weight exercises you can utilize to help build up your core, strengthen your shoulders, chest, triceps and lower body. Talk about a full body workout!

These exercise modifications we’ll show you below are:

  • Baby Ups (Push up modification)
  • Sofa Squat (Squat modification)
  • Fingertip-to-Knee Sit Ups (Sit up modification)


Baby Ups

The Baby Up: Modified Push Up | Transform Exercise Modification Series

Looking for a push up modification so you can still work out your shoulders, triceps, and chest? The baby up is a great exercise modification. Watch as Chris Powell demonstrates how to do a proper baby up, so you can throw them into your workout routine.

What It Works:

  • Shoulders
  • Chest
  • Triceps

Not able to do a push up, or have issues that prevent you from doing the full movement? No worries, the Baby Up is a push up modification and an incredible bodyweight exercise you can do to really zero in on building strength in your chest, shoulders, and triceps. Because it works out multiple muscle groups, it is considered a compound exercise.

If you’re looking to work out from home, or wanting to target the same muscles the push up works, the Baby Up is the way to go!

Sofa Squat

Sofa Squat: Modified Squat | Transform Exercise Modification Series

The squat is a powerhouse move to work your lower body, as well as help burn calories. Because it works the various muscles in your legs and your butt, the squat is also considered a compound exercise.


What It Works:

  • Quadriceps
  • Hamstrings
  • Glutes

The squat is a powerhouse move that works your lower body. Because it works the various muscles in your legs and your butt, the squat is also considered a compound exercise. Having trouble doing a full squat? The sofa squat is a great modification!

Having trouble with the sofa squat because of knee pain?

No worries. Try out the Bridge Up exercise to effectively target your lower body while taking pressure off of the knees! Watch as Chris demonstrates this exercise below.

Bridge Ups

The Bridge Up: Modified Squat | Transform Exercise Modification Series

Want to target your legs and glutes like a traditional squat exercise does, but suffer from knee pain? Try out the bridge up. This exercise targets the glutes, quads, and hamstrings, but takes the pressure off of the knees!

Fingertip-to-Knee Sit Ups

Fingertip-to-Knees Sit Ups: Modified Sit Ups | Transform Exercise Modification Series

The fingertip-to-knee sit ups are a great modification for the traditional sit up. What makes this exercise so great is, like the exercises above, you don’t need any equipment and can do it from home. This exercise helps build your ab muscles. Don’t count this workout out!

What It Works:

  • Core

The fingertip-to-knee sit ups are a great modification for the traditional sit up. What makes this exercise so great is, like the exercises above, you don’t need any equipment and can do it from home. This exercise helps build your ab muscles, so throw this exercise modification into your next workout day!

Get Moving Today

Watch Chris demonstrate these exercise modifications above, and then try them out.

If you haven’t worked out today, we challenge you to find some time today to get moving! Every little bit counts.

The secret to successful weight loss is built on creating small, positive habits that you build on over time. One of these positive habits can be deciding to move for 5 minutes a day.

If you’re looking to completely transform, download the Transform app. Designed by Chris and Heidi Powell, this app truly provides you with all the tools you need to empower yourself to make a change in your life and transform.

With the app, you’ll get:

  • Customized workout plans and video tutorials (Over 1,000 routines with guidance from Chris and Heidi, & one-touch modifications to scale any movement to your ability.)
  • Customized meal plans (designed over 500 delicious chef-inspired meals)
  • Step-by-step coaching with Chris and Heidi
  • Built-in support system

 

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2 Comments

  1. Laura Rich

    Thanks so much for these modified exercises. Definitely trying these in my next exercise routine today.

  2. Vernita Fuller

    I have bad knees what can I do to time up my legs and thighs

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