5 Best Body Weight Exercises For Women

Not everyone is familiar with the concept of bodyweight exercises. Many novice women are often afraid of lifting weights. For some, exercise means lifting a weight or using some type of resistance.

Bodyweight exercises are actually more effective for building strength in men and women than most of us think they are. Being able to push your body weight against gravity is a true measure of strength. Often known as rhythmic gymnastics, bodyweight exercises are a great way to build muscle and strength.


Best Body Weight Exercises For Women:

Here are the five best bodyweight exercises for women:

1) Squat

Squats are everyone’s favorite lower body exercise. This is a popular exercise among athletes of all ages. Squats are great for strengthening legs and hips; namely quadriceps, glutes, hamstrings, adductors and calves.

They are made as follows:

  • Stand straight with your feet hip-width apart and toes pointing forward. Keep your back straight by strengthening your core.
  • Push your hips back, k and guide your knees forward to lower your hips to the ground. Squat down until your thighs are parallel to the floor.
  • Stand up straightening your legs to return to a standing position and squeeze your buttocks.
  • Do 12 to 15 repetitions.

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2) Pushups

Push-ups are popular with all athletes for developing upper body strength and stability. They work mainly the muscles of the chest, shoulders and triceps. Here’s how they are made:

  • Get in a high plank position on the floor. Align your shoulders directly over your hands and hips in line with your shoulders and feet while strengthening your core.
  • Bend your elbows back and lower your body towards the floor until your elbows are bent at an angle of less than 90 degrees.
  • Push yourself back by straightening your arms and returning to the high plank position.
  • Do 12 to 15 repetitions.

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3) Triceps sauces

Another great exercise for developing pushing strength is the triceps. They also work largely on the shoulders and chest. Although you would need a bench or chair, this exercise only requires your body weight. It is done as follows:

  • Sit on the edge of the chair and grasp the edge with your fingers pointing forward.
  • Take a step forward so that your hips are out of the seat. You can bend your legs or straighten them in front of you.
  • Bend at the elbows and lower your body towards the ground until they are bent at an angle of less than 90 degrees.
  • Push yourself back by straightening your arms.
  • Do 12 to 15 repetitions.

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4) Body lines

Also known as inverted rows or Australian pull-ups, this exercise is effective in helping to develop pulling force, especially the back and bicep muscles. You would need a pull-up bar for this exercise, which is performed as follows:

  • Adjust the bar to chest height. Grab the bar with both hands slightly apart from the shoulders. Step under the bar and suspend your body with straightened arms.
  • Align your hips with your feet and shoulders while strengthening your core.
  • Pull yourself up by squeezing your shoulder blades together and bending your elbows. She brings her chest to the bar.
  • Lean back by extending your arms again.
  • Repeat this move for 12-15 repetitions.

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5) Elbow boards

Planks are great for developing core strength, a vital factor in improving posture and eliminating back pain. A strong core means better body movement. Here’s how elbow planks are done:

  • Get on all fours on the floor. Go down to your elbows and straighten your legs behind you.
  • Contract your glutes and contract your abdominal muscles to align your hips with your shoulders and feet.
  • Hold the pose for 20 seconds to begin. You can increase the duration as you progress.

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Now that you know the best bodyweight exercises, add them to your next routine and try them out. The best part is that these exercises can be done from the comfort of your home. All you need is your body weight


LIVE SURVEY

D. Do you do bodyweight exercises?

12 votes so far

Edited by Bhargav

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