Workout Tips For Women - 5 Bodyweight Exercises

Pushkar Garg 24 September, 2019 Updated on : 16 Dec 2019
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“How do I tone my thighs and buttocks?”
“How do I get rid of the flab?”
“How do I lose weight?”

Basically, how can you get fit? We bet you have at least one of these questions in your mind. That’s why you are here, aren’t you? It will ease your mind to know that even the fittest women have addressed these or similar questions at one point or the other in their lives. Apart from having an unshakeable will, you need to trust your abilities. 

Your bodyweight can help you achieve that figure you have always longed for. There’s no doubt that workouts based around dumbbells, barbells, and kettlebells are quite effective, but with a few variations and extra effort, you can get the same results without them. Moreover, some of the most challenging strength building and muscle building workouts incorporate bodyweight exercises.

One thing you shouldn’t miss out on is expert advice, whether from trained professionals or specially curated online content. Be privy to dynamic workout routines curated as per your needs and requirements with FITCOACH. If you’re one of those who like to workout at fitness centers and try new workouts now and then, join FITPASS to access thousands of premium gyms and fitness studios.

5 Best Bodyweight Workouts for Women

Burpees

Burpees qualify as a full-body workout that strengthens the entire body. This is the exercise for you if you want to build stability and coordination while conditioning your body. Burpees benefit the core muscles and help you burn a lot of calories.

How to do Burpees - Position your feet at hip-width. First, bend your knees to do a squat. Next, crouch and place your hands on the floor next to your legs. Assume the push-up position by jumping your feet behind and do a push-up. Then, jump and get your feet back in the crouching position and quickly extend your legs and hips. Finally, reach out your hands straight up in the air and simultaneously jump vertically as high as you can.

Bear Crawl

Want a strong core? The bear crawl is an amazing exercise from the animal flow workout. It might sound a little stupid but it has several benefits – it strains the upper arms, chest, and shoulders. However, your whole body will ache the next day. The process of walking with stability like a bear strengthens the core and builds endurance.

How to do a Bear CrawlGet on all fours keeping your feet and hands a little wider than shoulder-width. Keep your back straight, head neutral, and the knees a few inches off the floor. Start crawling forward by moving the opposite foot and hand; your steps should allow controlled movement. Ensure that your knees don’t touch the ground or lift too high and your butt remains down.

Push-Ups

There’s hardly any workout routine that pushups are not a part of. Pushups benefit the arms and chest as well as the core. There are several variations that you can perform to increase the benefits of pushups. For example, a push-up side plank is a great variation; after each push-up, you transition to a high side plank.

How to do Push-ups - Assume a vertical position on the floor in which your head, hips, and heels are aligned and the head is neutral. Place your hands at shoulder-width and ensure that your elbows are pointed backward and not out to the sides. Lower your body towards the floor by bending your arms and make sure that the core is tight. Go down until your elbows move just past the 90-degree angle and then push back up. For the high side plank variation, push one hand off the ground and turn your body sideways as the other arm is fully extended. The upper hand should reach towards the sky and the palm must be open. Go back, do another push and repeat on the other side. 

Tuck Jumps

Also known as Knee Tuck Jump, this is one of the advanced plyometric exercises that improve agility and power. It is a quite common exercise among athletes and gymnasts because it improves functional performance. The benefits of knee tuck jumps include burned calories; their dynamic movement strengthens the lower body and engages the core to build explosive power.

How to do Knee Tuck Jumps - Make sure you have enough space since you’ll be jumping as high as you can. Position your feet at hip-width and bend your knees slightly. Load up your glutes by bending your knees and hips and jump as high as you can. Tuck your knees into your chest while in the air. When landing, extend your legs and land softly to absorb the impact. Don’t hurry into the repetition to avoid straining your body.

Single Leg Romanian Deadlift

Abbreviated RDL - this is a great exercise to build strength. It can be performed for a warm-up or as an activation exercise. It is particularly good for the hamstrings and glutes. It builds balance and stability in ankles, hips, and knees apart from boosting mental health.

How to do Single-leg Deadlift - Position your feet at hip-width and stand straight. Bend your knees slightly and stretch your arms down towards the floor. Shift all your weight on one leg by lifting the other and straightening it behind you. Use your hips as a hinge and lower your torso down as the leg behind goes up. Keep the back straight and hips square. Go on till the leg and torso are parallel with the floor. Then, go back to the original position. Complete all the reps with one leg before switching to the other one.

Including these exercises along with some others can help you achieve the perfect figure and fitness without any weights. You can perform them just about anywhere and all you need are a good pair of shoes and a yoga mat.

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