Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
Body weight exercises are a simple, cost-friendly, and effective way to transform your body, either through weight loss or muscle growth. If you’ve been looking into such workouts, you’ve probably come across some incredible female calisthenics body transformation videos that show how this form of exercise can give incredible and enviable results.
Calisthenics is a form of strength training that relies on your body weight to provide resistance. When done consistently and accompanied by the right diet, such a training plan can help you build an amazing physique and improve your functional fitness and general health.
Here’s how to build the ultimate female calisthenics body.
A female calisthenics body refers to a woman’s physique that’s achieved solely through body weight exercises.
Yes, engaging in a female calisthenics body workout routine is very good for women for the following reasons:
One of the main reasons people fall off their gym workout routines is because they’re unable to make time due to schedule conflicts and other lifestyle factors. In addition, some people can’t afford a gym membership.
Calisthenics eliminates these issues. All the equipment you need for a female calisthenics workout is comfortable shoes and perhaps a yoga mat if you’re working out on a concrete surface. Equipment such as pull-up bars, jump rope, and resistance bands are a good addition, but aren’t necessarily needed, particularly for beginners.
As these body weight workouts don’t require any specialized equipment, you can perform them anywhere and at any time.
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Many calisthenics exercises are full-body compound movements, which means they incorporate multiple joints and muscle groups at the same time. Adding full-body workouts to your routine ensures that you have a more comprehensive workout.
Research has shown that these multi-joint exercises are more efficient for improving muscle strength and VO2 max compared to single joint/isolation workouts. Therefore, if you’ve been hoping to use calisthenics for women to become stronger, you can rest assured that such a routine will provide the desired results (1).
Female calisthenics body transformation results often show fat loss and muscle development. This is because these simple body weight exercises can help with both matters, which makes them perfect for either goal.
Studies have shown that calisthenics exercises can help promote muscle strength and thickness without the use of weights and they can improve body mass index and body composition without the use of any major training equipment (2, 3, 4).
People often relate the effects of a sedentary lifestyle to weight gain and obesity, in addition to an increased risk of chronic illness. While these are valid concerns (5), we often overlook the effect of obesity on balance and posture. Obesity leads to a change in the body’s center of mass, which may result in postural changes that can lead to decreased gait steadiness and an increased risk of falling.
In addition, the natural aging process also affects your balance and can lead to increased fall risk. Leading a sedentary lifestyle does you no favors in terms of maintaining adequate balance into your older years. Luckily, research has shown that adding calisthenics routines to your lifestyle can increase dynamic balance and help improve postural control (7, 8).
These exercises work multiple muscles at the same time, giving you a more balanced workout, and a lot of the movements used in these exercises mimic everyday activities. This makes calisthenics a functional workout that improves your ability to engage in everyday activities (9).
Studies have shown that engaging in regular physical activity can help improve your sleep quality, reduce sleep latency, and even help manage sleep disorders like insomnia (10, 11).
Research has also shown that regular exercise can benefit your mental health by helping you reduce or manage stress, anxiety, and depression, in addition to severe mental health illnesses such as schizophrenia. Working out can also help regulate mood swings and improve your self-esteem and cognitive function (11, 12, 13).
The fact that calisthenics uses just your body weight for resistance makes it incredibly beginner-friendly. The starting point in body weight training is typically far less intimidating for many people than weight training or other forms of traditional gym-based exercise.
The lack of extra weight also makes this at-home bodyweight form of workout much easier to modify to suit your fitness level, which is essential for beginners, but it also works well for advanced exercisers who want to challenge their bodies and muscles in different ways.
Read more: How To Start A Beginner Calisthenics Routine (And Stick To It)
Yes, it can. As previously mentioned, such workouts have been proven to help improve body composition and increase muscle mass. Therefore, whether you’re looking to lose excess fat, increase strength or muscle mass, or improve your endurance, a female calisthenics workout routine is precisely what you need.
Calisthenics can be an effective component of a healthy lifestyle that can lead to improved body composition. However, it’s important to remember that no form of exercise can help you change on its own. Diet, rest, water intake, and numerous other positive lifestyle factors are equally important.
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If the above benefits are making you seriously consider a female calisthenics body workout, how do you start? Here are a few things you need:
Read more: Calisthenics for the Core: 6 Exercises to Try
Here are 5 simple exercises you can use for a quick 30-minute female calisthenics body routine:
This is a great modification of the traditional push-up exercise that many beginners find difficult to do. This exercise works the upper-body pushing muscles, specifically the anterior deltoids, pectoralis major, and triceps.
How to do it:
No calisthenics program would be complete without the inclusion of the ultimate lower-body exercise. While this exercise is praised for working the butt, it also engages other important muscle groups such as the hamstrings and quadriceps.
How to do it:
This is a fantastic exercise that engages the shoulders, hamstrings, hip flexors, glutes, triceps, and core, which makes it an effective full-body exercise.
How to do it:
Like mountain climbers, this is another full-body exercise that engages multiple muscles at once for the ultimate workout. Burpees work your pecs, deltoids, core muscles, quadriceps, hamstrings, and glutes.
How to do it:
If this feels too hard for you as a beginner, skip either the push-up or jump portion of the exercise. Simply do a plank instead of a push-up and just stand before squatting back down instead of jumping.
This is another compound exercise that works the glutes, core, and hamstrings. Discover the science behind hip dips workouts in one of our earlier articles.
How to do it:
Calisthenics is neither inherently easier nor more difficult than traditional weight training. The difficulty of either form of exercise is dependent on the programming of the training plan in relation to the practitioner’s current fitness level. As shown in the benefits section above, calisthenics exercises are incredibly advantageous to both your physical and mental health, in addition to being very convenient and cost-effective. Calisthenics also showcases how powerful the human body can be, which is quite impressive. No, it’s not. You’re never too old to want to pick up any kind of workout routine in order to better your health and quality of life. Yes, it is, but so is every new and unfamiliar thing you try that requires effort. The gym will also be difficult at first, so regardless of the routine you’ve chosen, give it time and be consistent.Frequently Asked Questions
Is calisthenics harder than the gym?
Why is calisthenics attractive?
Is 30 too old to start calisthenics?
Is calisthenics difficult at first?
Sculpting a female calisthenics body may seem daunting at first, particularly if you’re used to looking at experts online, but once you get down to it, it’s not as bad as it first seems. As with every new thing, you should start small and slowly build on what you’ve learned.
With time, you’ll be able to move from basic moves to more impressive and demanding exercises.
However, it’s important to remember that this body won’t come from exercise alone. A healthy diet that is rich in fruit, vegetables, protein, complex carbs, and healthy fats is also essential in order to see the best results. Eat well, stay hydrated, and exercise.
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