5 Bodyweight Exercises for Women

Even if you don't have time for the gym, you can always do body-weight exercises, even in your own home! Remember to follow the technique instructions and start with a good warm-up.
5 Bodyweight Exercises for Women

Last update: 30 July, 2019

Bodyweight exercises are the perfect workout option if you don’t have the time to join a gym. In today’s post, read about the best bodyweight exercises for women.

Remember to start simple and work your way into more complicated exercises over time for optimal efficiency in your workouts. A great way to get a better workout is picking up the speed.

Re-positioning your hands and feet in your exercises is another way to increase the difficulty. While it doesn’t add more physical challenge, it’ll help your body move faster and with more control, which will ultimately make you stronger. The faster you move, the better!

Five bodyweight exercises for women

1. Squats: bodyweight exercises

Squats are one of the best exercises for working out each one of your leg muscles and for burning calories. This exercise also works out your abs because you need to use them and your back muscles to keep your core upright. This is in addition to completing the steps correctly.

To get started, stand up straight. Then, bend your knees and lower your body until your legs form a 90-degree angle. After, return to the starting position to wrap up your first rep.

bodyweight exercises squat

Repeat as many times as you can. Don’t be fooled: they might seem easy, but your legs will start to burn after a while.

2. Lunges

Start lunging by standing with your feet together and your arms at your side. Now, move your right foot forward and lower your body until your right knee forms a 90-degree angle and your left knee is close to the floor.

To finish your rep, push into your right foot as your stretch our your left leg. Keep your foot in place and don’t touch the floor. Stay in balance with your right thigh, keeping it parallel to the floor.

bodyweight lunges

3. Push-ups

Push-ups might very well be the most popular type of bodyweight exercise because they’re amazing for building strength in your upper body and toning muscles. They’re also a great way to measure your physical strength.

To get started, get on the floor and separate your hands to the width of your shoulders. Your body should be parallel to the floor and you should be carrying your weight with your arms and feet.

Next, slowly lower your body until your chest is just barely above the floor. Now, push yourself up again into a plank. Repeat, doing as many reps as you can.

bodyweight exercises push ups

4. Frog jumps for bodyweight exercises

Frog jumps are one of the more entertaining bodyweight exercises on our list. The best part is that they allow you to work out your body while adding some cardio to the mix as well.

Frog jumps will get your heart rate going and define all your lower body muscles.

To get started, start in a squat and move your arms behind your hips. Now, jump up, land and get back into a squat to wrap up your rep.

bodyweight exercises frog jumps

5. Single leg bridge

Single leg bridges are great for toning your muscles. Start by laying down on your back with your knees bent and arms at your sides, just as you see in the image at the top of this post.

Now, lift your right leg up towards the ceiling, keeping your knees lined up. Squeeze your glutes as you lift your hips, keeping yourself anchored with your left heel. After, lower your back to the ground. Do 10 to 15 reps on each side.

As you’ve read with us today, there are plenty of bodyweight exercises you can try in a workout routine. Just as with any other exercise, make sure you stretch before and after to prevent injuries.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.