Takeaway: The compound movements that come with bodyweight training allow you to burn fat, build strength, and improve your overall physical health. There is a bodyweight exercise for any and all body parts. When it comes to bodyweight exercises, it’s essential that you focus on quality over quantity to get the most out of your out-of-gym workouts.

Ladies, you don’t have to go too far out of your way to get in a good workout. As a matter of fact, the most effective workouts are the ones that require you to use your own bodyweight! Bodyweight exercises for women are a great way to gain total body strength, build your muscles, and burn more fat.

The Benefits of Bodyweight Workouts for Women

Your body has everything you need to get a total body workout. The best bodyweight workout for women is one that is functional and works different muscle groups simultaneously. While using machines at the gym is great for building strength and targeting a specific muscle group, it does nothing to help you effectively target the layer of fat covering that muscle. This is why it’s best to focus on bodyweight training to increase your body’s overall fat loss.

With bodyweight training, you don’t need a gym membership, and you don’t need equipment. You can start as early as today, set some time aside to get up and start doing some jumping jacks, squats, burpees, etc. The convenience that comes with knowing you can workout anytime or anywhere eliminates any excuse you might have had as to why you can’t reach your fitness goals.

Keep in mind that the more muscles you engage during exercise, the more calories you’re going to burn. A six-week study found that bodyweight training promoted significant muscle growth among men and women who participated in bodyweight workout sessions that consisted of five sets of exercise.

The compound movements that come with bodyweight training allow you to efficiently and effectively burn fat, build strength, and improve your overall physical health.

The Best Bodyweight Exercises for Women

Flat Burpees

Flat Burpees

Although most of us have a love-hate relationship with burpees, there’s no denying that they are a highly effective bodyweight exercise. Burpees burn calories, build strength, and give you a complete body workout. This exercise works your arms, chest, quads, glutes, hamstrings, and abdominal muscles.

How to do them:

  • Stand with your feet shoulder-width apart, and your arms by your sides.
  • Use your hips to push your body back bending at the knees, and lower your body into a squat.
  • Place your hands on the floor directly in front of you, inside your feet.
  • Jump your feet back and softly land on the balls of your feet into a plank position.
  • Bend your elbows as if you’re going to do a push-up, but instead lower your entire body down to the ground until you are completely flat.
  • Then use your arms to push yourself back up to plank position, and jump your feet forward, so they land just outside of your hands.
  • Reach your arms up over your head (as if you’re trying to touch the sky) and jump up into the air.
  • Land softly on your feet and immediately bend your knees to move into your next rep.

Jump Lunges

Jump Lunges

This bodyweight exercise challenges your body’s dynamic stability and coordination. Jump lunges make an excellent cardiovascular exercise to burn fat in the body. They also target your glutes, quads, hamstrings, and calves.

How to do them:

  • Start in a lunge position with your right foot in front of the left, aiming to create a 90-degree angle with both legs.
  • Keep your hands on your hips, and your core engaged.
  • Lower down a bit into the lunge, and then with plenty of force jump into the air, switch the legs, and land in a lunge with the left foot in front.
  • Go at your own pace to avoid compromising your form as this is an advanced move, and it might take you a while to increase your reps.

Push-Up to Side Planks

Push-Up to Side Planks

This is one of the most effective compound bodyweight exercises for women. Push-up to Side Planks will get your blood pumping and your heart rate racing! You also burn more calories with this exercise because more muscles are working together to optimize your workout.

How to do them:

  • Start in a push-up position.
  • Do one push-up, and open up to a high side plank on the right side and on the left side.
  • The hand on the ground should be directly underneath the shoulder.
  • The palm of the hand that is in the air should be facing forward and reaching up towards the sky.
  • Keep your core tight to engage your abs and to help maintain your balance.

Up-Down Planks

The Up-Down Plank helps improve your posture, tighten the midsection, and boost weight loss. It strengthens and tones your core, glutes, arms, wrists, and shoulders. If strengthening your core is your main objective, then this is one of the best bodyweight exercises for you!

How to do them:

  • Lower yourself down onto your exercise map, and get into a full plank position.
  • Lower your right elbow to the mat and then your left coming into an elbow plank.
  • Put your right hand on the mat, and straighten your right elbow.
  • Do the same on the left side to push yourself back up and return to a full plank.
  • This is one rep.

Wall Sit

Wall Sit

Wall sits are great for warming up the lower body and for building endurance in the hips, glutes, quads, and hamstrings. Keep your core tight to engage your abs and get the most out of this bodyweight exercise.

How to do it:

  • Stand in front of a wall with your feet hip-width apart.
  • Lean back so your head, shoulders, and glutes are in contact with the wall.
  • Walk your feet forward about a foot.
  • Slide down the wall until your hips are in line with your knees, and your knees, and hips make 90-degree angles.
  • Hold this pose for one full minute.

Upper Body Workout for Women Without Weights

There’s no need to feel embarrassed or out of place when you step foot into a weight room. Some of the best upper body workouts for women don’t even require weights! Functional exercise is the most effective when it comes to building upper body strength.

Below is a list of exercises for your arms and abs that require no weights or equipment and make excellent bodyweight exercises for women.

Arm Workouts for Women Without Weights

Lateral Plank Walks

You’ll feel the burn in your arms after just five reps of these babies! Lateral Plank Walks are a well-rounded exercise that works your arm muscles, shoulders, chest, and abs all in one.

How to do it:

  • Lower yourself down onto your exercise mat and get into a plank position, with your hands directly underneath your shoulders.
  • Simultaneously bring your right hand and your right foot toward your left hand and your left foot.
  • Now take your left hand and your left foot and take a step toward the left.
  • This is one full rep.
  • Do 15 reps to the left, then switch, and do 15 reps to the right side.

Push-Ups

Push-Ups

This is the ultimate upper body workout for women without weights. Push-ups work your triceps, shoulders, and core. While keeping your core tight and engaging your abdominal muscles, you can also strengthen your lower back as well as your core.

How to do them:

  • Start in a high plank position on your exercise mat, with your hands directly underneath your shoulders. Be sure to keep your back in a straight line.
  • Bend your elbows to lower your body about two inches away from the mat.
  • Push through the palms of your hands to straighten your arms and bring yourself back up to plank position.
  • This is one rep.
  • Do 10 reps, at your own pace, without compromising your form.

Tricep Dips

Tricep Dips

There’s no better way to build your triceps than to engage in dips with your own bodyweight. Unlike push-ups, you are able to lift your entire body weight with tricep dips and thus build more strength in your upper body.

How to do them:

  • Find a box, step, or staircase to do these on.
  • Sit on the ground, with your legs stretched out in front of you and your back against the step.
  • Place your palms on the step, with your fingers facing your body.
  • Use your arms to lift your legs and glutes off the floor.
  • Bend your elbows to lower your lower body back down to toward the ground, without letting your glutes touch the ground.
  • Make sure to keep your elbows directly behind you in order to effectively get a good workout from this exercise.

Abs Workouts for Women at Home Without Equipment

Bicycle Crunches

Bicycle Crunches

The American Council performed a study in 2001 that found bicycle crunches to be one of the most effective abdominal exercises. This exercise engages all of your ab muscles in building optimal strength in your core.

  • Lie face-up on your exercise mat, with your knees bent at a 90 degrees angle, feet together.
  • Place your hands behind your head, elbows pointing out to the sides.
  • Use your core to lift your shoulders off the ground.
  • Twist and bring your right elbow to your left knee, while straightening out your right leg out.
  • Then, twist to bring your left elbow to your right knee, while straightening out your left leg out.
  • This is one complete rep.
  • Do 15 reps, at your own pace to avoid compromising your form.

Sit-Ups

Sit-Ups

Sit-ups don’t just work your abdominal muscles, but also the connecting stabilizer muscles, which consists of your hip flexors and muscles in your legs and chest. The more muscles used in a bodyweight exercise, the more calories burned.

How to do them:

  • Lie face-up on your exercise mat.
  • Bend your legs and plant your feet firmly about hip-width apart.
  • Place your hands on the back of your neck with your elbows pointing out to the sides.
  • Inhale, keep your core tight, and use your hips to bring your upper body up toward your knees. Exhale at the top.
  • Slowly lower yourself back down and return to the starting position.
  • Inhale, and move into your next rep.
  • Do 15-20 reps.

V-Ups

V-Ups

V-ups work your abdominal muscles, tone down the obliques, strengthen your back muscles, and challenge your entire midsection. It also targets your legs by working your quads and hamstrings. This highly effective strengthening exercise needs to be done with patience and with proper form to avoid any back injuries.

How to do them:

  • Start by lying face-up on your exercise mat with your legs extended and resting on the floor.
  • Keeping your core tight, raise your legs to meet your arms and torso halfway, forming a V with your body.
  • Lower your arms and legs back to the ground to return to the starting position.
  • This is one rep. Try to do at least 10 reps.

Lower Body Workout for Women

It is just as important to set out time to train your lower body, ladies. The only way to get the legs and glutes you desire is to get up and use ’em! Your quads, glutes, hamstrings, and calves make up some of the larger muscle groups in your body.

Regularly working your lower body can help improve your running, boost your metabolism, build strength, and improve your overall health.

Below is a list of some highly recommended lower bodyweight exercises for women that don’t involve using fancy gym equipment or additional weights.

Glute and Leg Workouts Without Weights for Women

Single Leg Squats

This lower body workout for women targets the glutes, quads, hamstrings, and calves. Single leg squats generate power, one leg at a time and help you work on your balance. The level of stability required with this move will help build some serious lower body strength.

How to do them:

  • Stand up straight, and lift your right leg a couple of inches off the ground without bending your knee.
  • Balance your body weight on your left leg, bending your knee, and slowly lower your body down into a squat. Go as low as you can without losing your balance.
  • Slowly bring yourself back up, never letting your right foot touch the ground.
  • Do 10 reps, then switch legs.

Squat Jump

Squat Jump

The squat jump targets your glutes, quads, hamstrings, adductors, and calves. This is the ideal exercise to build power in your lower body. A lot of professional athletes use squat jumps to optimize and develop strength in their leg muscles.

How to do them:

  • Start by standing with your feet shoulder-width apart.
  • Keep your core tight to engage your abs, and squat down.
  • Pushing off from your heels, forcefully jump up off the ground.
  • Carefully land back down on the balls of your feet.
  • Do 10 reps.

Deadlifts

This lower body exercise is well liked by most fitness enthusiasts. Deadlifts target your glutes, quads, hamstrings, adductors, calves, and lower back. It actually works all of the major muscle groups in the body. Even without a bar or weight in your hand, this exercise is highly effective.

How to do them:

  • Stand with your feet together, abs tight, back straight, and your shoulders rolled back.
  • Make fists with your hands and hold them out in front of you.
  • Keeping your back straight, bend from your waist as if you’re picking something off the ground.
  • Once you’re halfway, rise back up.
  • Do 15 reps.

Side Lunges

Side Lunges

This lower body exercise targets your adductors, glutes, quads, hamstrings, and calves. Side lunges get your heart pumping and improve your balance and stability.

How to do them:

  • Start by standing with your feet wider than shoulder-width apart.
  • Shift most of your body weight onto your left side, bending at the knee and lowering yourself toward that side.
  • Hold for a beat, then straighten, and bring your body back to the center.
  • Repeat this same motion to the right side.
  • Do 10 reps on each side.

Glute Bridges

Glute Bridges

This is one of the best bodyweight exercises for women when it comes to toning the glutes and hamstrings. This is a great exercise for those of us who spend hours sitting at an office desk. Glute bridges strengthen the spine and improve posture.

How to do them:

  • Lie down face-up on your exercise mat keeping your hands at your side with your palms facing down.
  • Bend your knees to bring your legs to a 45-degree angle.
  • Keep your core tight to engage your abs.
  • Push your glutes up toward the ceiling.
  • Your upper back should serve as support.
  • Hold this pose for 10 seconds, exhale, and lower your glutes back down to the ground to return to starting position.
  • Do 10 reps.

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