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Bodyweight Training Workout for Women
Introduction
I wish my butt were more toned; I want my hips to be smaller; how can I get rid of these bat wings? Why am I not able to lose my lower belly pooch? That sounds familiar, right? Many of us always complain about a specific part of the body that we want to improve. I know because I always did.
The most common mistake that we make is to work on a specific body part in the gym with specific machines. This process isolates and strengthens our single muscle group but does nothing to eliminate the fat. Thus, instead of focusing on a specific area, try bodyweight training exercises because it will increase your workout intensity and help lose overall weight.
You will never need any outside resistance once you unleash this exceptional strength of mastering your body weight. An absolute beginner can also start with moves like squats, bridges, push-ups, bridges, dips, leg raises, and pull-ups. Once you get command over these basic exercises, you can move towards the difficult ones.
Lift yourself: What is a bodyweight workout?
Bodyweight exercises are exercise routines that use a person's body weight to improve flexibility, strength, endurance, resistance, and coordination. If you have done a push-up before, then well done; you are already familiar with these bodyweight exercises. Sometimes you also use resistance bands to help with exercise.
If you adopt a plyometrics or calisthenic routine, then that means you can have a perfect shape without any single expensive equipment or an expensive membership. Here are a few exercises that you can practice for a lifetime, and I have provided a small routine in the below section that can help you in mastering them. So without any delay, let's get started.
Incline and Full-ROM Push-Ups
For women, push-ups are one of the most under-rated exercises due to improper practice. Unfortunately, when I ask my new clients to practice this exercise, they place their hands wide and too high. That results in flaring out their elbows when they descend and only a few inches down on each rep.
Undoubtedly they are doing a lot of reps but incorrectly. The correct and proper push-ups are indeed difficult to do, but you can get many benefits from these fewer reps you do in a correct way.
Don't worry because you can fix it easily. If you are currently unable to do a classic push-up, then start with an incline push-ups. Firstly place your hand on an inclined surface like a plyo box or a bench, then move your hands on an elevated surface like a plyo box or a bench. Once you feel stronger, decrease your incline until your hands touch the ground.
Pull-Ups And Australian Pull-Ups
Many women are taking pull-ups as an intimidating exercise. But I promise when you start doing it, you will feel it is the real game-changer. It not only strengthens your body, but if you have a clean diet, it also changes your body composition.
If you are a beginner, I suggest you start with an Australian pull-up because you need to go down the bar while keeping your body in a horizontal plane. While you are having the help of your foot, it will be less challenging to perform. Besides, it will be more favorable when your body is in a horizontal plane.
But they are not as easy as most people are expecting them. The most common problem that people are facing is letting their hips drop during this movement. Remember, like most of the calisthenics exercises, and it is also a full-body movement.
Find a bar and grab the bar with a strong grip, and have your hands on the same difference as your shoulder. By balancing on your heel, extend your legs straight. By squeezing your glutes and abs, move towards the bar. When your chest reaches the bar, your one-rep is completed, and try not to bend your hips.
Dips
For strengthening and toning your arms, especially your triceps, dips are another exceptional and popular bodyweight exercise. There are different ways to do this exercise, but they depend on your fitness level. Before trying the parallel bars, I would recommend you to go with a bench dip first.
Firstly, place your hands behind you on a bench such that your fingers point towards you and extend your legs in the forward direction. When you are lowering yourself towards the ground, be careful with your shoulders. Before going back to the starting position, make sure that your arms are at a 90-degree angle.
Squats
Instead of giving a complicated routine to your lower body by moving from machine to machine, try to get better at squats. It is a simple and perfect exercise for your legs and butts to get better at squats. In the body, glutes and legs are the primary movers while training, making you stronger and faster. When you start to get better at squatting, you will observe yourself better at squatting. Squatting will help you improve your overall posture, hips, back, and knees as well.
First, start getting better at the hip bridge and then the full-back bridge; try not to jump straight on the full-back bridge to get more benefits. To perform these in a better way, start to lie down on your back with your palms at your side facing down. Bend your knees close to your butt, and extend your glutes in an upward direction. At the top balance, your shoulders with your chin tucked into your chest. Lower at the bottom and repeat.
Benefits of bodyweight exercises
Some of you might be thinking of going to a gym then doing these bodyweight exercises. Here are the benefits of bodyweight exercise that make a big difference in your daily routine.
* You can get extraordinary results by doing these workouts alone or boosting your overall performance, maybe with other exercises as well.
* They are strength exercises and cardio that will improve your heart health and keep your heart pumping while building your muscles, strength, and flexibility.
* These are the ideal exercises for losing weight. Because according to a study, the burn continues long after an exercise. For example, a 45-minute workout increases how far your body burns fat in 14 hours.
End words by the writer
The best thing that I love about these exercises is that there are no restrictions in doing them. You can start these exercises with my ability level, and there is no stress in dealing with the machines. Besides, unlike Gym, these exercises never let you get bored as you have no excuse to say no to them.
You can do these bodyweight exercises whenever you want and wherever you want. There is no need for any equipment or a gym, and you just need to have a little but enough space to move. These are absolutely free and give you prominent results within a few days. Its effective results are due to their compound movements that engage several types of muscles and joints at one time. That's why simple bodyweight exercises like squats or push-ups are super beneficial in improving strength and performance.
In my book "The Muscle Experiment" I talk about how I was able to totally transform my body in less than 6 months with bodyweight only training, and exactly how YOU can do it as well. It's works great for both men and women. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques.
To your success,
Mike Thiga
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