21 Exercises To Change Your Body Shape

21 Exercises To Change Your Body Shape Today

Here’s a comprehensive breakdown of 21 exercises to change your body shape, specifically for women, divided into dumbbell, barbell, and bodyweight categories to suit all fitness levels and goals.

10 Dumbbell Exercises to Build Strength and Definition

1. Dumbbell Squats – Targets glutes, quads, and hamstrings.

2. Dumbbell Lunges – Engages legs and core for stability.

3. Dumbbell Shoulder Press – Strengthens shoulders and upper body.

4. Dumbbell Deadlift – Works glutes, hamstrings, and lower back.

5. Dumbbell Row – Targets back and improves posture.

6. Dumbbell Chest Press – Builds chest strength and upper body.

7. Dumbbell Bicep Curl – Focuses on arm muscles for toned biceps.

8. Dumbbell Tricep Extension – Works triceps for toned arms.

9. Dumbbell Lateral Raise – Develops shoulder definition.

10. Dumbbell Calf Raise – Strengthens calves and lower legs.

    
    

5 Barbell Exercises for Overall Strength and Muscle Gain

1. Barbell Squat – Ultimate lower-body strength exercise for glutes and quads.

2. Barbell Deadlift – Targets full posterior chain for strength and tone.

3. Barbell Bench Press – Builds chest and arm strength.

4. Barbell Row – Engages back muscles, improving strength and posture.

5. Barbell Overhead Press – Works shoulders and core for stability.

   
   

6 Bodyweight Exercises for Flexibility and Toning

1. Bodyweight Squats – Simple but effective for toning legs and glutes.

2. Push-Ups – Targets chest, arms, and core without equipment.

3. Plank – Strengthens core and improves endurance.

4. Lunges – Adds definition to legs and builds balance.

5. Glute Bridge – Focuses on glutes and lower back strength.

6. Mountain Climbers – Cardiovascular movement for core and leg toning.

   
   

These exercises are ideal for a balanced routine targeting all major muscle groups, adaptable for all fitness levels, and suitable for transforming body shape.

Gym Reb3l 6 Week Body Transformation Challenge

If you’re interested in personalised guidance, Gym Reb3l offers customised fitness plans and professional trainers to ensure every rep brings you closer to your goals. Consider joining the Gym Reb3l 6-Week Challenge for a structured path to a fitter, stronger you—details are available on gymreb3l.com.

Click below to talk to our personal trainers direct about our 6 week challenge