15 Minutes Weight Loss Exercise for Women to Transform Body in a Month - Your Fitness Pilot

15 Minutes Weight Loss Exercise for Women to Transform Body in a Month

Nowadays, women lead very hectic lives and sometimes can barely find enough time to go to the gym.

In this article, we will show you five weight loss exercise for women at home to strengthen your tummy and core,  that you can do daily, in under 15 minutes.

Clear up enough space at home, wear your comfortable clothing and get started with these exercises that will transform your body within a month.


Plank has tons of benefits for your body and this is one of the best weight loss exercises for women at home as this strength training exercise works all major abdominal muscles, along with strengthening your shoulder, chest, neck, glute, quadriceps, and back muscles.

To do it, Lie down on the floor with your belly down. Bend your elbows in 90-degree-angle.

Now, raise your body engaging your core and stabilize your feet lifting up on your toes.

plank weight loss home exercise

Start with holding the pose for 30 seconds on your first day and gradually add 5 seconds daily, but don’t hold more than 2 minutes.

Make sure to keep your back parallel to the floor and your belly muscles engaged.

Bird-Dog Exercise

Thus weight loss exercise for women is pegged to be one of the top strengthening and stabilizing exercises to keep your core and back muscles in good shape.

Bird-dog exercise when done regularly improves your posture control, aligns the spine, reduces lower back pain, and strengthens the shoulder muscles.

To do this, stand on your knees and put both hands on the floor in front of you. Raise your left hand so it’s parallel to the floor.

weight loss exercise for women
Bird Dog Exercise
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Stretch your right leg parallel to the floor. After holding this pose for a  count to 3, switch the leg and arm.

Do this exercise starting with 20 sets and then gradually add 5 sets until you reach 50. Don’t forget to breathe out when you stretch your arm and leg.

Push Ups

This Weight loss exercise for female works on almost every part of the body.

You don’t need any equipment to do this, as with pushups, your body weight works against gravity to strengthen your muscles.

Push-ups are among the best because by doing them regularly, you can strengthen your chest, firm, and tone your arms and buttocks, stabilize your core, and get a leaner body.

To do this, start by getting yourself in a plank position.

Then place your hands under your shoulders and push your body up by unbending your elbows.

Then bend your hands and touch the floor with your chest.

Weight loss exercise for female
Push Ups

You can start with reps of 10 and gradually add 2-5 reps each day according to your abilities.

While doing push-ups make sure to keep your back and knees straight.


Squats is not only best weight exercise for females to tone your legs and your backside, but they are beneficial to other areas of your body as well.

Squats mainly work your thighs, glutes, and core. And by doing this exercise regularly, you built overall lean muscle mass, improves your posture and increase your strength.

To do this, stand straight and put your feet shoulder-width apart.

Bend your knees and squat while raising your arms in front of you with the elbows bent. Stand back up while lowering your hands.

Weight loss exercise for women at home

You can start with 10 sets and gradually add 5 sets during each workout until you reach 50.

Make sure to keep your back straight and shoulders down while doing squats.

Hip Raises

This weight loss exercise for women is best for those who spend the majority of your day sitting.

By practicing this exercise regularly, you will be able to target your glutes and your lower back muscles, which will help strengthen your core, shape your butt and correct your muscle imbalances.

Best weight exercise for females

To do this, Lie down on your back, Rest your hands next to your body with your palms down, pressing into the floor and bend your knees with your feet flat.

Now lift your belly and your back off the ground, while breathing out and squeezing your glutes.

You need to hold the position for 5 seconds and slowly release back to the starting position.

You can start with 15 reps and then gradually add 5 reps each time until you reach 50. If you find it difficult, position your hands away from the body.

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