Did you know that bodyweight exercises have gained popularity to be the most convenient and yet not less effective way to build muscles, burn calories, and of course build your strength?
Hitting the gym is alluring since you can socialize with others and access the service of a personal trainer to keep tabs on your progress or lack thereof. The truth is, now for women especially, it might be too tiring to aim for a perfect female body like they see at the gym and simultaneously be motivated enough to move on with the training.
This all begins with a feeling of self-loathing and ends with a desire to escape from the gym and never go back. At some point we have all had that feeling of failure before getting into a new activity.
Nevertheless, the best bodyweight exercises for women will get you out of that embarrassing cycle of feeling down. The only equipment that you need at your training is your body. No weights, no bars, no resistance bands. Even without this equipment you can tone your body and enjoy impressive results after just a few weeks.
This article is dedicated to 10 effective bodyweight exercises for women that you can do at home to your favorite music.
Gym or at-home full bodyweight workout? – that is the question. We all get used to the idea that only professional equipment and high level trainer supervision can positively affect our physique.
In reality, the benefits of home workouts for ladies are so versatile that it is strange to hear someone question them.
Check out 5 essential benefits of bodyweight exercises for women:
Convenience is the top priority for every human engaged in sports. No matter where you are – at the gym, at home, at your father’s farm, or hotel, you are not restricted from being active. With enough space and comfy sports clothing you can rock your body in various moves.
A full body weight training workout for females is meant to include all your body muscles into action. Consider mountain climbers, for instance. They involve your upper body, lower body, and core which works perfectly for beginners and advanced masters.
Performing a bodyweight exercise trains your body to stabilize itself and gain new power. Such exercises strengthen your body by using it as a resistance (1). Every woman who engages herself in a full-body activity may feel strong progress in her sporting abilities after a couple of weeks. In fact, the more organized you are, the more sets and reps you are able to complete. Astonishing, isn’t it?
Read More: Reap Your Back Muscles With An Inverted Bodyweight Row
The number of exercises for women is so much that you can experiment with different sets every month and still not get bored. On the internet, you can stumble upon 44 bodyweight exercises for women and more. Most importantly, by using imagination it is possible to create your own sets and go at them any time you want. And don’t forget to turn on your motivational songs.
Besides amazing effects on your body, we naturally pay attention to the effect of the workout on our “wallets”. Here’s the deal, you will spend money on sports clothing, gym membership, and the trainer (it will be hard to get the hang of the equipment on your own). Plus, if your fitness facility is far away from your home, you need to pay for transportation as well. Imagine this, you don’t need to do all these things if you choose at home workouts. Sound too good to be true?
Completing bodyweight back exercises and other types of full body training requires strength building. The stronger you become, the more stamina and power you get to go on to harder exercises that will bring you the desired body shape.
There are effective and simple ways to organize your female bodyweight workout program for better body strength. Prepare your notebooks and jot down these essential points:
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So, you don’t need to spend a lot of money on gym, trainers, and can still get in shape with the help of bodyweight workout routines. What’s the catch?
Truth be told, there is no catch since our body rarely cares about the equipment and the place where we work out. All it cares about is the intensity and our ability to complete full-body sets weekly.
Hence, you can get in shape with just bodyweight exercises. We have highlighted the top 10 effective full body workouts that target all the essential muscles.
Read More: 12 Of The Best Bodyweight Tricep Exercises
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At home workouts for women are loaded with varieties which means we can do them every day. Nevertheless, even though bodyweight exercises seem easier compared to lifting weights, you still need rest days between your bodyweight workout programs.
If you exercise daily at a high level your level of cortisol and adrenaline lift up causing you to feel stressed out. Not allowing your body to relax properly leads to belly weight gain, higher blood pressure, and weaker immune system (4).
Rest day workouts, on the contrary, help lower your adrenaline and cortisol levels. They give your body enough time to recharge glycogen levels. Glycogen is the fuel your body needs for energy which is stored in muscles and liver.
You need rest after the workout if:
However, you can indulge in low-intensity rest exercises between bodyweight training. Movements help you improve endorphine, dopamine, and serotonin hormones. These hormones are essential for making us relaxed and happy (4).
The examples of low-intensity activities are:
Hence, don’t exhaust yourself with bodyweight activities daily but engage in rest low-intensity workouts instead.
There are two types of seniors – one group thinks they are too old for working out, the second group is sure that a bodyweight training is obligatory even at this age. Bodyweight exercises for older women cannot be as intense as for younger people but they have the right to stand out.
Nonetheless, strength trainings after 60 can help your body in the following ways:
Now we have prepared 5 great bodyweight exercises for seniors. Perform 8-12 repetitions for each exercise and rest for 30-40 seconds between exercises:
To sum up, a bodyweight training program for women is a good way to shed calories and strengthen your muscles. They are loaded with benefits that can keep you fit, engage the whole body, build strength and flexibility.
You can build strength with bodyweight exercises by increasing repetitions, sets, time under tension, and decreasing the time of rest.
Rest days between workouts are essential to muscle recovery. During this time you can engage yourself in low-intensity workouts.
In this article, you have discovered 10 effective bodyweight exercises for women and the ways to complete them.
In addition to this, you have learned about bodyweight workouts for seniors that allow older women to hit amazing results with the help of their body resistance.
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