Top 8 Exercises With Own Weight for Women

Exercises With Own Weight for Women

“I would like my hips to be narrower. I want to tone my butt more. I want to lose belly. How can I get rid of the hanging arms? ”. Does it ring a bell? How many of you have ever complained about a specific part of the body and want to improve it? I include myself!

One mistake women often make is to work one area of ​​the body with some gym machines that work for only one muscle group. Although these exercises will strengthen those muscles, they do nothing to remove the layer of fat that covers the muscle you want to show off. Instead of focusing on a single area, increase the intensity of training to increase fat burning in general and you will get the results you are looking for



Stand with your feet shoulder-width apart and your arms on either side. Bring your hips down, bend your knees, and lower your body like a squat. Put your hands on the floor right in front of you, between your feet. Jump; bring your feet back and land with the metatarsal in the plank position. Bend your elbows and lower your body to the ground until it is completely flat. Then use your arms to lift yourself up to the plank position and jump, bringing your feet forward so that they land on the outside of your hands. Raise your arms above your head and jump. When you land, bend your knees immediately and squat down for the next repetition.


Start in the downward-facing dog position. Then stretch one leg up, keeping your hips square with the floor. Always look at the feet/knees. Bend your elbows and lower them into the flexed position. Try that the crown is in your hands, as low as you can without touching the ground with your head. If doing it with one leg is difficult, you can always have both feet on the ground to do a normal bending flex.


Start with your feet at least shoulder-width apart and with your arms forming a T, palms forward. The hands should always be at shoulder height (neither lower nor higher). Jump with your feet together and clap your hands in front of you (with your arms straight) and then jump back into the starting position, opening your arms and legs again. It is an exercise very similar to jumping jack but with a different dynamic for the arms. Stay on the metatarsal to exercise as quickly and as controlled as possible.


Start in the lunge position with the right foot in front of the left. Try to create a 90º angle with both legs. The hands can be on the hips or on the sides. Keep the core turned on, go down a bit to load the lunge, and then jump into the air, switch legs, and land on the lunge with your left foot in front of your right. Try to complete the exercise quickly and in a controlled manner. But safety comes first. This is an advanced exercise, so don’t be discouraged if it takes time to increase your repetitions. If you have discomfort you can always do a normal lunge.


Stand with your feet hip-width apart or shoulder-width apart with your toes pointing forward. Raise your arms above your head, palms facing inward and your biceps at ear level. Squat while your arms are raised. Make sure the core is activated and your chest is raised and try not to lean too far forward. Note: The angle at which you can keep your arms raised and your biceps at your ears will depend on the flexibility of your shoulders. If it’s very annoying to you, you can bend your elbows and create a square with your arms.


Start in the flexed position and do a repeat flexion (also applies with knee flexion). Then open the position to a side plank on the right side and then on the left. Make sure the hand on the floor is just below the shoulder. In addition, the hand that is in the air must have the palm facing forward and must be raised upwards, not backward. If you carry it backward you can lose your balance and fall backward. This movement is excellent for the upper body and for the core. Note: You can keep your feet slightly apart to make it easier to pivot your feet to the plank position. If you are more expert, you can keep your feet together and put them on top of each other during the side plank.


Start in the high plank position (on the hands). Make sure your hands are just below your shoulders and your entire body is activated. Bring the right foot out of the right hand (each person’s ability to move will be different). Then jump to bring the right foot to the starting position while taking the left foot in a jump to the outside of the left hand. Try to move in a controlled and fast way. Make sure the shoulder blades don’t meet. You have to activate the middle of the back and bring it up to maintain a solid base in the upper part of the body.


How can you incorporate all the exercises to make a great training routine? I’m glad you are wondering because I have created the “Sexy & Sweaty” workout for you and it only takes 15-30 minutes to do it. Do each exercise for 30 seconds. Do them in a row without stopping to rest. When you have finished all the exercises, rest 1-2 minutes and repeat 3-5 rounds.

About the author

Marilyn G. Combs

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