5 Body Weight Exercises For Women

5 Body Weight Exercises For Women
Sanjana Kaushik
Oct 15, 2015
Updated On Aug 7, 2018 11:54

It can be difficult for busy women to incorporate effective exercise and training regimes into everyday life. And as a consequence of a busy work schedule, the newly formed workout regime is the first to suffer. Fortunately, body weight exercises are simple, easy to perform, and can be carried out without the need for equipment, and prove just as effective as any other regime.

We have tried to do our bit in helping women lose fat with these 5 body weight exercises for women.

1. Bodyweight Squats

The Move
Squats are easily disregarded as an exercise to train the lower body, while that’s not the case. It challenges the core and targets important muscles of the body.

The Technique 
Position yourself with your feet shoulder-width apart, and bend your body into a basic squat stance. You should hold the stance once your thighs are parallel to the floor and then perform pulse tenses.

2. Burpee

The Move
Burpee is a highly effective exercise to challenge the whole length of the body. Most women try and avoid burpees as they can be a real strain on the muscles. But that is the whole point, innit’?
Don’t try this as a beginner, though.

The Technique
Move into a low squat stance, with your hands on the floor. Follow this up with a quick transition into a push up stance. Now, bring your feet back close to your hands, and extend out into a star jump position.

3. Spiderman Push Up

The Move
This is the most effective exercise for women as it challenges the upper body, core, and lower body without any extra equipment. And a need for good balance helps focus on areas which need a little work.

The Technique
Move into a push up stance and bend your arms as if you were doing a regular push up, but bend one leg out to the side as well. The trick is to make your right leg connect with your left elbow, and vice versa.

4. Basic Pull Up


The Move
The pull is believed to be tricky, and can be a little hard to pull off successfully. When performed correctly, pull ups are a worthwhile body exercise and result in more than 90% of the body being lifted.

The Technique
Grasp your pull up bar, and either bend your knees with crossed ankles or leave them extended over the ground. You should try to keep your body still, as you bend your arms and pull it upwards towards the bar. For most, the move is complete when the chin is lifted above the bar.

5. Forward Lunge

The Move
The lunge is great to challenge your muscles, and results in a distinct tightness in limbs after performing them. Lunges put a strain on quads, as well as muscles in the buttocks if a little kickback is added.

The Technique
Position your body with your right foot forward, and bend your legs into a 90-degree angle. So, your left knee should be positioned a couple of inches off the floor. Now, push through the right foot, but rather than planting, lift your limb as high as possible behind your body.


We, at fitpass, hope that these body weight exercises keep you fit and help you achieve your goals.
We’re working towards spreading awareness regarding women’s fitness and providing them easy access to a wide variety of workouts.
Log on to, fitpass.co.in for more information.

And in the meantime, don’t forget to, Get. Set. Sweat.










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