Empower Your Fitness journey with these 8 calisthenics EXERCISES for woman
8 Calisthenics Workouts For Women
Improve your strength at home with the following eight calisthenics exercises for women:
Chin-ups.
Step-ups.
Planks.
Hip thrusts.
Squats.
Burpees.
Mountain climbers.
Incline push-ups
Let’s get into detail about the technique and benefits of the best bodyweight exercises:
Incline Push-Ups
During incline push-ups, you place your arms on an elevated surface, like a chair, or a bench. This reduces the amount of body weight you are lifting and puts less stress on your shoulders.
Chin-Ups
Chin-ups are great bodyweight exercises that target the upper body and core. It is the perfect calisthenics for women with many benefits to offer. They build strength and muscle in the back and shoulders.
Step-Ups
Step-ups are a dynamic exercise targeting the quadriceps, hamstrings, glutes, and calves. It mimics daily movements like climbing the stairs. Therefore performing step-ups can improve lower-body power and make daily tasks like stair climbing easier.
Planks
The plank is an isometric exercise where you hold your body in a straight line, supported by your forearms and toes. This engages your core, shoulders, upper back, glutes, and quadriceps. Since the spine remains stable and the core is braced, the plank is considered a safe exercise. Isometric exercises like the plank are often used in rehabilitation programs to build strength without risking injury.
Hip Thrusts
Hip thrusts are one of the most effective exercises for engaging the butt muscle called gluteus maximus. It can grow the glutes as effectively as squats do. Along with the glutes, the hamstrings and quadriceps also assist in performing the movement.
Squats
Squats are a popular lower-body calisthenics exercise. It targets the muscles in the buttocks, quadriceps, hamstrings, and even the calves. It increases lower-body strength which can improve sprinting performance.
Burpees
Burpees train your full body, including the legs, arms, core, and hips. It’s the ideal exercise to improve quality of life and upper body strength. Another reason why many people enjoy this exercise is its ability to improve heart health.
Mountain Climbers
Mountain climbers target multiple muscles, such as the core, hip flexors, hamstrings, quads, glutes, shoulders, and triceps. These muscles stabilize your hips and upper body, drive your knees forward, and keep you in a press-up position.
Best Calisthenics Workout For Women
The best calisthenics workout at home combines strength, endurance, and dynamic exercises, that raise the heart rate. Below we shared a sample plan, that help you achieve all these fitness goals!
We begin with some burpees, which can be a good exercise alternative to sprinting intervals for non-athletic adults. It’s a simple, accessible, and enjoyable exercise, that builds full-body strength. Burpees raise heart rate similarly to sprinting, yet cause less exhaustion. It’s an enjoyable way of building up your fitness.
We are following it up with hip thrusts superseted with squats. Superset means you complete two exercises back-to-back without a break. This training style is effective for improving maximal strength compared to traditional sets.
If you are a beginner, start with higher reps and lower weight! Increase the load gradually as you get stronger! Once you finish your last superset, rest up to four minutes before beginning the chin-ups and incline push-ups. Adequate recovery will keep you safe, and help you perform the exercises correctly.
Expert Training Tips To Follow For The Best Results
Be Consistent: Exercise at least three times a week, even if it’s only a 15 to 30-minute calisthenics workout. This helps you stay persistent and ensures you don’t fall off track.
Set Goals: Set specific, measurable, attainable, relevant, and timely goals (SMART goals). This could be to lose ten pounds, lower your blood pressure, or walk five miles without getting breathless. Make sure your goals include a clear timescale to track your progress and stay motivated.
Focus On Progression: There are several ways of progressing an exercise. These include adjusting the sets, reps, intensity, and volume over time to prevent overtraining or hitting a plateau. This can ensure continuous improvement and prevent boredom. You can also adopt your training for optimal results.
Conclusion
Calisthenics is a great way for women to get lean, and improve their bone health. Exercises like burpees, hip thrusts, and step-ups target multiple muscle groups. They improve cardiovascular fitness, burn calories, and lead to weight loss.
Whether you are a beginner or a more advanced athlete, calisthenics workouts are adaptable to your fitness level.
