Hey there, viewers!
Looking to transform your body in just 4 weeks?
Losing weight and toning the body is a dream for many of us.
But everything seems complicated.
There are thousands of exercises, and you just don’t know which ones to stick to!
In today’s video, we will be talking about 6 exercises for women that can transform your
body in just 4 weeks.
Does it include downward dog pull?
What is a “dead bug” exercise?
Ever heard about table top leg extensions?
We’re talking all this AND more...
Downward Dog Pull
Oh yeah, it’s just what it sounds like.
You pose like a dog stretching its leg after waking up from a deep nap.
And if you have a dog, don’t be surprised if he wants to join you.
No dog ever minds a little bit of fun!
This exercise is similar to the “downward dog Yoga pose.”
If you’re targeting your thighs, 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 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 the downward dog position.
Lift your left leg up while balancing the body weight on both your palms as well as
your other leg.
Your stretched out leg should be straight without any bend at the knees.
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.
Ball Twist
Want a toned core with strong muscles?
Well who doesn’t?
A flexible, toned core looks so good and it’s essential for proper body posture.
When you train your core muscles, you get a strong lower back.
You will be less likely to have lower back pain.
If you’re 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 happen when you’re lifting weight with the wrong posture.
Your core muscles don’t have the adequate strength to bear the weight.
This ball twist exercise is a fun way to build core strength.
Blast your music and get started already.
All you need to do is stand with your back straight against a wall.
Bend your knees slightly outwards.
Hold a medium sized 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.
Are you finding the list useful so far?
Well this next point will surely surprise you.
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Table Top Extension
Do you want stronger thighs, abs and back muscles?
Yeah, it does sound a lot of muscle groups, but the right body exercise will target them
all in one go.
All you need to do is make table top 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.
Your shoulders, wrist and elbows should be in a line and perpendicular 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 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 the position for a few seconds.
Return to the normal position and repeat with the other arm and leg.
Initially, you will find it hard to hold the position for even three seconds.
But with time and practice, your endurance will increase.
You will be able to hold for longer.
Tabletop exercises are so useful, various pilate mat exercises begin with them.
After all, strong thighs, butts, abs and back are crucial for your overall fitness as well
as toned appearance.
Plank
Of course, planks had to make it to the list.
No body transformation workout is ever complete without planks.
It is 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, there is someone with a world record of holding it for over eight
hours!
Feeling discouraged?
Well this man is 62 years old.
He made it to the Guiness Book of World Records by holding it for 8 hours, 15 minutes and
15 seconds straight.
So take a cue and just get started.
Begin with holding the position for just 20 seconds.
Try slowly increasing it to 1 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 an increase in endurance.
The only key to reaping the rewards from this body weight exercise is by maintaining the
correct form as long as you can.
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.
Your toes should be facing your knees.
If you’re doing it for the first time, keep your feet wider than a 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 a video you may like.
Learn what can happen to your body if you by consuming too much sodium each day.
Dead Bug Exercise
The name sounds creepy, but trust me, the exercise isn’t.
It’s actually fun, and will shake up your daily workout routine.
Dead bug exercise targets your core muscles to give you stronger abs.
The name is inspired by the way 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 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.
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 this exercise, go slowly.
2 sets, 5 repetitions each would be a good number to start at.
After a week, move on to 2 sets of 10 repetitions, or 4 sets of 5.
Squats
I hate squats.
Seriously.
This is the one exercise I always want to skip.
We’re talking a ton of hard work and sweat.
But then I realize their benefits.
Squats 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 in the form of kettles 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 is incorrect, it can cause injuries.
To do squats, stand with your feet slightly wider than the distance between your hips.
Your toes should point 5 to 20 degrees outwards.
Pick a point on the wall in your line of sight.
When you do the squat, look at this point the entire time and not 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 backward with the knee bends 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.
Do you do any of these exercises?
Do you find them easy to do?
Let us know in the comments below.
We would love to hear from you!