Body Weight Workouts for Women

Saturday 23rd June 2018

Sick of the same boring workout routines? Ladies, try these and you will get results 🙂

workoutsA lot of women don’t focus on their weight as they grow older. This is unfortunate because biologically women are programmed to store more fat once they hit menopause, normally after the age of 35.



These ‘menopause’ cells also affect the fat burning capacity of women. That is why it is important for women to remain physically active as they grow older. In a sense a woman’s body is working against her to achieve the goal of a perfect physique and that’s why more effort is required.

For women doing body weight workouts is very essential as these exercises help them to get rid of all the extra fat their bodies end up storing.

Here’s a list of body weight workouts that you should definitely check out in order to reach your health goals.

  1. The Inchworm Exercise



Simply stand with your legs straight. Now bend straight at the waist and try to touch the floor with your palms. You can even bend your keens if you feel necessary to do so.

Now walk with your hands as far as you can making sure that your hips don’t sag.

Continue walking with your hands until you attain a plank position. Now move your legs and come closer to your hands, and repeat the whole process at least 5 to 6 times.

  1. Elbow-to-Instep Lunge Exercise

Stand straight with your arms at your sides. Step forward into a lunge using your right leg. Now place your left hand on the ground along with your right elbow to the inside of the right foot.

Hold the position for around 2 seconds. Rotate your torso to the right, reaching your right hand overhead. Place both hands to the sides of your right foot.

Straighten your legs while folding your chest forward towards your right leg. Stand back up and repeat. 

  1. Kneeling Hip Stretch

Kneel down with one of your knee on the floor and the other foot in front, the knee should be bent.

Place your hands on your sides and push your hips forward. Remember to be gentle.

You need to hold the position for half a minute. Stand back up and repeat with the other leg.

  1. Chest Stretch

With your hands together, stand up tall. Your arms should be directly extended in front of your chest. Slowly move your arms back as far as possible for you.

Keep your arms straight while doing this. Hold the position for half a minute. Return to the starting positing and repeat two or three times.

  1. Glute Bridge Exercise

You need to lie flat on your back on the floor. You knees should be bent and your feet placed hip distance apart on the floor.

Now take a deep breath. As you exhale lift your hips from the floor until your shoulders, hips and knees are in a straight line. Hold the position for two seconds.

As you inhale, bring your body back to the ground. You need to repeat this about eight or twelve times.

  1. Planking

Get down on the floor with your hands and feet as if you’re about to do pushups. Keep your palms flat.

Your hands should be directly beneath your shoulders. Make sure your arms are slightly shoulder-width apart. Balance all of your weight on your hands and toes.

Your body should be in a straight line. Make use of your abs in order to ensure that your hips don’t sag or drop to the floor. Pulls your stomach towards your spine and hold the position as long as possible for you.

It is recommended that you hold the position for at least a minute.

You can change it a bit and get a better workout by doing the single-leg plank. Simply start in the standard plank position.

Now lift one leg behind you. Keep your foot flexed. Your body should remain as straight as possible.

Hold the position for as long as you’re able to without breaking form. It is recommended that you hold the position for at least a whole minute.

  1. Plank to Push-Up

Start with the standard plank position with your elbows on the floor. Make sure that they are at least shoulder width apart.

Pick yourself up from the floor one arm at a time into push-up position. Then return back to plank position again one arm at a time.

Make sure that your body remains in a straight line. Do at least 10 to 12 repetitions.

  1. Knee High Workout

This is more or less like jogging. Stand and lift your right leg, knee bent, and press on the ball of your left foot.

Return to starting position and then lift your left leg, knee bent, and press on the ball of your left foot. Quicken the pace and keep doing it for at least a minute.

  1. Wall Sit

Stand with your back against a wall. With your back flat, walk your feet to about 2 feet in front of you.

Spread feet at least shoulder width apart. Now slide down the wall by bending your knees and keep a 90 degree angle. You need to look as if you’re sitting on an invisible chair.

Keep your abs engaged and hold for as long as you can. It is recommended to do it for at least a minute.

BEST Body Weight Workouts For Women – Bodyweight Burn!




If you’re looking for effective body weight workouts then I recommend the Body Weight Burn Workouts Guide. Following the guide will provide you with a whole bunch of benefits, both physical as well as psychological.

The first reason that makes this workout good, compared to the others, is that it is a fast workout. It means that it doesn’t require you to exercise for hours. It’s just a twenty one minutes long workout.

This isn’t much and you can easily take out the time even if you have a busy schedule. You also don’t need a gym membership in order to perform all of the exercises. You can do them at home.

So, if you’re looking for the best body weight workouts then following the Body Weight Burn Workout system can do wonders for your body in just a few weeks!

Thanks for reading my article. If you’re looking for a program that works do yourself a favour and check out Bodyweight Burn, it’s my favourite workout program because you don’t need to go to the gym 🙂

Enjoy!


1 thought on “Body Weight Workouts for Women

  1. This helped a lot. I don’t have access to a gym so I have to workout at home and if I can use my own bodyweight, even better! Much appreciated.

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