Bodyweight Exercises for Women You Can Do at Home
Cancel that expensive gym membership and throw away those diet pills! The keys to a better body can be found just by looking in the mirror. Body-weight exercises are a cheap and effective alternative to the grind of working out alongside others. You also get to keep the privacy and freedom to exercise at the pace you are most comfortable with.
These body-weight exercises for women are designed to give you the best results using efficient movements to increase your heart rate and get you sweating. The best part is: anybody can do them and see improvement over the course of weeks to months.
Pave the Road to a More Fit and Attractive You. Make Room in Your Daily Schedule for 6 Body-Weight Exercises to See Noticeable Results
The goal of a flat tummy and toned muscles can be achieved without money and without sacrificing time. These exercises are just as effective as any gym machine.
Body-Weight Exercises for Women: Squats
Bodyweight squats are an excellent way to shape your lower body and give you that round, firm butt you’ve been dying for. Squats are a compound exercise that works many different lower-body muscles in harmony with each other.
How to Squat
Contrary to popular belief, squats will not turn your legs into monstrous tree trunks. Regular squats will tone your muscles and keep your legs firm and sexy.
Step 1 - Stand up
Start standing up
Step 2 - Sit down
Bend your legs down to a 90 degree angle
Step 3 - Get back up
Slowly rise back up to the normal position
Body-Weight Exercises for Women: Planks
Planks are my favorite core exercise for slimming the tummy and working out a variety of different muscles in a short time. I would rate this exercise high in difficulty, so perhaps some people may need to make it easier by shortening the intervals or reducing the frequency.
Make sure to hold in place for as long as possible and keep your entire body relaxed in the process.
How to do Planks
There is no better time than now. Let's do planks!
Step 1 - Get in position
Get in the push-up position, but instead of your hands, lie your elbows on the floor
Step 2 - Get parallel
Keep your body as parallel as to the floor as possible
Step 3 - Plank
Hold your body straight and still, like a plank.
Body-Weight Exercises for Women: Burpees
Don’t ask me why they are called burpees. I don’t know. However, this exercise can increase your heart rate very quickly and done regularly can transform your body.
You are using muscles in your entire body. It starts out fun and gets kind of challenging towards the end. This is an exercise where you need to persevere to see the best results.
How to do Burpees
Here is how you do burpees.
Step 1 - Stand
Start standing up
Step 2 - Get down
Get down to the floor for a push-up
Step 3 - Spring up
After the pushup, spring yourself back up and leap in the air
Step 4 - Repeat
Burpees not only have a funny name but doing them will make you look like a frog, so the name for the exercise is appropriate. Have fun with this one. It is a high-intensity exercise. Do them quickly yet don’t cheat yourself on the push-ups. Do 3 or 4 sets of 12 and you should be sweating up a storm if done right.
Body-Weight Exercises for Women: Russian Twist
This exercise sounds a bit dangerous, but don’t worry it’s safe. You are activating all of your core muscles with this exercise. You perform this in a curled sitting position.
How to do Russian Twists
For an extra challenge, grab a medicine ball to add some resistance to your twists. This can turn into a high-intensity exercise and leave your abs burning!
Step 1 - Sit down
Sit on the floor in a curled up position with feet lifted a few inches off the floor
Step 2 - Set back position
Have your back 45 degrees away from the ground
Step 3 - Twist
Clasp your hands and move them from one side to the other, in a twisting motion
I like to touch the floor with my hands, to get the full extension out of my rotations. You are in a curled position, yet try to keep your back slightly arched so you aren’t putting pressure on your spinal cord. Once you get the motion down of twisting your body, go for speed and see how many you can do in a minute.
Body-Weight Exercises for Women: Wall Sit
This is the same motion as a squat, except you are staying in the squat position. This one is meant to make you weak in the knees. If done correctly, you should really feel the burn in your thighs!
How to Wall Sit
The key is to have your thighs parallel with the ground and keep your back arched up against the wall.
Step 1 - Stand against wall
Stand with your back facing the wall and lean your back against the wall, with enough room for your legs to squat
Step 2 - Squat into a sitting position
Squat and make a 90 degree angle with your upper legs parallel to the ground
Step 3 - Hold and repeat
Hold this position for 30 seconds to 1 minute. Repeat 3 or 4 times.
Body-Weight Exercises for Women: Bridges
With this one you imitate a crab and push your pelvis high into the air as it will go for an excellent butt and core toning exercise. Keep your hands and arms flat on the floor, head in a relaxed position, and feet stationary. You will be using your upper legs and core to lift your lower body into the position of a bridge.
How to do Bridges
This exercise works your core and leg muscles simultaneously. This one is a good way to stretch out your muscles before diving into harder exercises.
Step 1 - Lie down
Lie down, back on the floor
Step 2 - Thrust
Thrust your pelvis up slowly, clenching your butt and keeping your abs tight
Step 3 - Hold
Hold for 30 seconds to a minute, and lower back down slowly to the normal position
Step 4 - Repeat
Repeat 3 times