5 Exercises for women that will transform your body in just 4 weeks.

Hello dear readers, are you looking to losing weight and toning that body of yours? Are you looking for total body transformation in a short time? Then this article is for you. Here are my 5 exercises for women

Though, everything seems complicated because there are thousands of exercises out there, and you don’t know which ones to stick to! In this article, I will be talking about 6 effective exercises for women that can transform your body in just 4 weeks.

  • Downward dog pull
  • Ball twist
  • Tabletop extension
  • Dead bug exercise
  • Squats

1. Downward dog pull;

If you are targeting your thighs, core and bottom muscles, this exercise is for you. Here is how to do it, set yourself on your hands and knees, your knees should be directly below your hips, while your hands are a little forward compared to your shoulders.

Your toes should be turned inwards and palms spread on the floor, press back into your heels, you are now in downward dog pull positions, lift your left leg up while balancing the bodyweight on both your palms, as well as your leg.

Your stretched out leg should be straight without any bend at the knees, hold this for a few seconds, bring the raised leg down and towards your chest, repeat this process, but with the other leg, when you begin this exercise, go easy on yourself.

You can start with two sets of 10 repetitions and increase with time.

2. Ball twist;

Do you want a toned core with strong muscles? Well, who doesn’t like that? A flexible, toned core looks so good and it is essential for proper body posture. When you train your core muscles, you get a strong lower back and will be less likely to have lower back pain.

If you are also looking to tone your body by weight lifting, you will definitely need strong core muscles, this will protect your lower back from injuries, such injuries usually happens when you are lifting weight with the wrong posture.

Your core muscles don’t have adequate strength to bear the weight.

This ball twist exercise is a fun way for me to build core strength. All you need to do is stand with your back straight against a wall, bend your knees slightly outwards, hold a medium-size medicine ball in your hands, raising it up to your chest level.

Twist from side to side, start slowly and gradually build pace with time. I hope this right here help you get that body you desired.

5 exercises for women.

3. Tabletop extension;

Do you desire stronger thighs, abs and back muscles? Yeah, this sounds like a lot of muscles groups, but the point is, the right body exercise will target them all in one go. All you need to do is make tabletop extensions a part of your daily exercise routine.

Begin by getting in table position, this means getting on your hands and knees, your knees should be right below your hips, your shoulders, wrist and elbows should be in a line at 90 degrees to the floor. Rest your head in a neutral position with eyes fixed on the ground.

Now lift your left arm and extend it forward so there is no bend at the elbow, your hand should be parallel to the floor.

At the same time, extend the right leg straight back with no bend at the knee, try to hold the position for a few seconds, return to the normal position and repeat with the other arm and leg.

Initially, you will find it difficult to hold the position for even 3 seconds, but with time and practise, your endurance will increase and be able to hold for longer.

Tabletop extension exercises are so useful, various pilate mat exercise begins with them, cause strong thighs, buttocks, abs and back are crucial for your overall fitness as well as toned appearance.

5 exercises for women.

4. Dead bug exercise;

This sound creepy, but believe me, the exercise is not, this exercise is fun and will shake up your daily workout routine. The dead bug exercise targets your core muscles to give you stronger abs. The name is inspired by the way you look when you are lying on your back doing this exercise, similar to a dead bug.

How to do this? Lie straight on your back, raise your knees bent at a 90-degree angle, make sure they are parallel to the floor, stretch your arms and touch your bended knees, slowly lower one leg and arm down so they are near the floor but not touching.

The other leg and arm shall remain in a raised position, hold for a few seconds and you will feel the tension in your core muscles, inhale and exhale, slowly return to the neutral position and switch sides.

Repeat with the other leg and arm, if it is your first time doing this exercise, go slowly, two sets of 5 repetitions each would be a good number to start at. After a week, move on to 2 sets of 10 repetitions or four sets of 5 repetitions.

5 exercises for women.

5. Squats;

This is one exercise I like a lot some people don’t because they didn’t realise the benefits. Squats engage multiple muscles groups including thighs, knees and hips. If you are a beginner, start with simple bodyweight squats first, with time you can add weight in the form of kettles or dumbells.

This exercise will increase your flexibility and strengthens your muscles and bones, they will also make your knees strong. Your toes should point 5 to 20 degrees outwards, pick a point on the wall in your line of sight when you do a squat, look at this point the entire time and not on the floor.

Extend your arms straight, so that they are parallel to the ground, your weight should be on the balls and the heel of your feet, as you breathe deeply, send your hips backwards and bend your knees.

Remember, your hips should go backwards with the knees bent following. squat down while focusing on keeping your knees in line with the feet, come back to the standing position after you have squatted down low enough. So that your hips are lower than your knees.

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5 exercises for women.