6 Best Exercises For Women That Will Transform Your Body In Just One Month

 Hey there, viewers looking to transform their bodies in just four weeks. Losing weight and toning the body is a dream for many of us, but everything seems complicated. There are 1000 exercises, and you don't know which ones to stick to. In today's video, we'll be talking about six exercises for women that can transform your body in just four weeks. Does it include a downward dog pole? What is it dead bug exercise ever heard about tabletop leg extensions? And we're talking all this and more. Number one downward dog pole. Oh, yeah, it's just what it sounds like. You pose like a dog stretching its leg after waking from a deep nap. And if you have a dog, don't be surprised if he wants to join. You know, a dog ever minds a little bit of fun. 

This exercise is similar to the downward dog yoga pose. Suppose you're targeting your thigh core and bottom muscles. This exercise is great. Here are the steps: set yourself on your hands and knees. Your knees should be directly below your hips, while your hands are slightly more forward than your shoulders. Your toes should be turned inwards, and palms spread on the floor. Press back into your heels. You're now in the downward dog position. Lift your leg while balancing the body weight on your palms and your leg. Your stretched-out leg should be straight without any bend at the knee. Hold that position for a few seconds. Bring the raised leg down and towards your chest. 

Now, repeat this process but with the other leg. When you begin this exercise, go easy. Start with two sets of 10 repetitions and increase with time. Number two ball twist. One has a toned core with strong muscles. Well, who doesn't? A flexible toned core looks good and is essential for proper body posture. When you train your core muscles, you get a strong lower back and are less likely to have lower back pain. If you want to tone your body by weightlifting, you'll need strong core muscles. This will protect your lower back from injuries. Such injuries usually happen when you're lifting weights with the wrong posture. Your core muscles don't have adequate strength to bear the weight. 

This ball twist exercise is a fun way to build core strength. Go ahead, blast your music. Get started already. All you need to do is stand with your back straight against a wall. Bend your knees slightly outwards. Fold a medium-sized medicine ball, raising it upward to your chest level. Twist from side to side. Start slowly and gradually build pace with time. Are you finding this list useful so far? Well, the next point is sure to surprise you. Before we continue, why subscribe to our blog for more articles like this and hit the bell icon?

So you're always up to date. Number three tabletop extension. Do you want stronger thighs, abs and back muscles? 

It sounds like many muscle groups, but the right body exercise will target all of them in one go. All you need to do is make tabletop extensions a part of your daily exercise regimen. Begin by getting in the table position. This means getting on your hands and knees. Your knees should be right below your hips, and your shoulders, wrists, and elbows should be in a line and perpendicular to the floor. Rest your head in a neutral position with your eyes fixed on the ground. Now lift your left arm and extend it forward so there's no bend at the elbows.

 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 this position for a few seconds. Return to the normal position and repeat with the other arm and leg. Initially, you'll find it hard to hold the position for even three seconds. But with time and practice, your endurance will increase, and you'll be able to hold it longer. Tabletop exercises are so useful. Various Pilates Mat exercises begin with them. After all, strong thighs but abs and back are crucial for your overall fitness and toned appearance.

 Number four plank. Of course, planks had to make it on our list. Only some people's transformation workout is complete with planks. It's the ultimate fitness test you can put your body through; it looks difficult to hold the plank position for even a few seconds. Believe it or not, someone with a world record of holding it for over eight hours feels discouraged. Well, this man is 62 years old. He made it into the Guinness Book of World Records by holding it for eight hours, 15 minutes, and 15 seconds straight. So take a cue and just get started. Begin by holding the position for just 20 seconds. Try slowly increasing it to a minute within a few days. Gradually increase the time as you go along. 

While it may seem challenging, planks are super helpful in achieving a slimmer waistline, perfect abs, and increased endurance. The only key to reaping the rewards from this bodyweight exercise is maintaining the correct form as long as possible. To perform a plank. Get in the ready position with your face towards the floor. Place your hands under your shoulders. Your elbows should also be lined under, and Your toes should be facing your knees. Suppose you're doing it for the first time. Keep your feet wider than your hips distance as time goes on. Keep your feet closer for more challenge and resistance. Your body should be in a straight line from head to toe. Tighten your abs, glutes and quads. Remember to breathe in and out. Start with small increments and gradually move up. 

Before we move ahead, here's an article you may like. Learn what can happen to your body if you consume too much sodium daily. Number five dead bug exercise. The name sounds creepy, but trust me, this exercise isn't. It's fun, and it'll shake up your daily workout routine. The Dead Bug exercise targets your core muscles to give you stronger abs. The name is inspired by how you look when you're lying on your back doing this exercise, similar to a dead bug. First, lie straight on your back. Raise your legs with your knees bent at a 90-degree angle. Make sure they're parallel to the floor. Stretch your arms and touch your bended knees. Slowly lower one leg and arm down so they're near the floor but not touching it. The other leg and arm shall remain in a raised position. 

Hold for a few seconds. 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's your first time doing the exercise, go slowly; two sets of five repetitions each would be a good number to start at. After a week, move on to two sets of 10 repetitions or four sets of five. Number six squats. I wouldn't say I like squats. Seriously. This is one exercise I always want to skip. We're talking about a ton of hard work and sweat. 

But then I realized the benefits of squats, which engage multiple muscle groups, including thighs, knees, and hips. If you're a beginner, start with simple bodyweight squats first; with time, you can add weight as kettlebells or dumbbells. This exercise will increase your flexibility and strengthen your muscles and bones. They also make your knees strong. But remember, if your form needs to be corrected, it can cause injuries. To do squats, stand with your feet slightly wider than the distance between your hips.

 Your toes should point five to 20 degrees outwards. Pick a point on the wall in your line of sight. When you squat, look at this point the entire time, not the floor. Extend your arm straight so that you're 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 knee bends following squatting down while focusing on keeping your knees in line with your feet. Return to the standing position after squatting down low enough so that your hips are lower than your knees. Do you do any of these exercises? Do you find them easy to do?

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