3 Best Body Weight Exercises for Women!


Body weight exercises are not something that everyone is familiar with. Many women who are new to exercise are afraid of lifting weights.

Some people define exercise as lifting a weight or using some form of resistance. Body weight exercises are actually more effective than most of us believe in terms of building strength in men and women. The ability to push your body weight against gravity is an accurate indicator of strength. Body weight exercises, also known as calisthenics, are an excellent way to build muscle and strength.

1) Squat

Squats are the most popular lower-body exercise. This is a popular exercise for people of all ages. Squats are excellent exercises for strengthening the legs and hips, specifically the quads, glutes, hamstrings, adductors, and calves. They are carried out as follows:
Stand tall with your feet hip-width apart and your toes pointing forward. Brace your core to keep your back upright.
Push your hips back and forward with your knees to lower your hips to the ground. Squat down until your thighs are parallel to the ground.
Return to a standing position by straightening your legs and squeezing your glutes.
Perform 12 to 15 repetitions.

2) Push-ups

Push-ups are widely used by athletes of all levels to improve upper-body strength and stability. They primarily work the chest, shoulders, and triceps muscles. Here’s how it’s done:
Put yourself in a high plank position on the floor. By bracing your core, align your shoulders directly above your hands and your hips in line with your shoulders and feet.
Bend your elbows back and lower your body until your elbows are at a less than 90-degree angle.
Straighten your arms and return to the high plank position to push yourself back up.
Perform 12 to 15 repetitions.

3) Triceps dips

Tricep dips are another excellent exercise for developing push strength. They also focus on the shoulders and chest. Although a bench or chair would be required, this exercise only requires your body weight. It is accomplished as follows:
Sit on the chair’s edge and grip it with your fingers pointing forward.
Take a step forward, lifting your hips off the seat. You can either bend or straighten your legs in front of you.
Bend your elbows and lower your body until they are bent at a less than 90-degree angle.
Straighten your arms and push yourself back up.
Perform 12 to 15 repetitions.