Top 25 Bodybuilding Exercises For Women June 22, 2016

When people think about bodybuilding for women, they often associate it with having huge muscles that look somewhat similar to male bodybuilders. But that picture is far from the truth! Women bodybuilding is not about having the biggest muscles but a body that is fit, sculpted and lean. A toned body always looks natural and attractive, and that is what most women should aim for.

Don’t just wake up, rise!

Most of us wake up every morning and make that promise. We talk to ourselves and then forget all about that much-needed exercise to make some muscle. In today’s ever-changing world, it is important for us to get regular exercise to stay fit. Our lifestyle is becoming more sedentary. With the invention of newer machines and modern technology, we hardly move from our place. We hardly exercise our legs, thanks to escalators, lifts and means of transportation to take us from one place to another. Machines like washing machines, dishwashers, lawn mowers and remotes make our life simple, easier and free of any kind of exertion or physical labor.

Willing to make a start? Exert your will!

If you want to make any effort to get fit, start now with these simple yet effective top 23 exercises and workouts to make the muscle and body you want. The most important thing to mention here would be that consistency and discipline are the keys to success with any exercise and fitness regime. These exercises will help you focus on all parts of your body for a sleeker, smarter and healthier body. Thin is overrated; a healthy body is important. Start today for a healthier and better you.

1. Jog! Jog!

As women, we spend a lot of time in the house. It makes perfect sense to start exercising inside the house. Wear your sports shoes and start jogging at 1 min. Start with a normal jog and set a timer at 1 min. Do not rely on counting, as you might count fast or slow, and your pace may vary.

Do these jogs for 5-10 minutes to start within your own house.

2. Those Stairs Are Your Best Friend

2. Those Stairs Are Your Best Friend

Image: iStock

If you are lucky enough to live in a building with a staircase to your floor, it is about time you put it to good use. Go up and down the stairs for 40 minutes at a pace; make sure it’s suitable to your body and does not push your limits. As you go up the stairs, take two steps at a time and as you come down, take one stair at a time. Take your time to get to the bottom of the stairs; push yourself to go up quickly. This would tone your thighs and legs as well as buttocks.

3. Lift Yourself

Every house has a loft or a bar placed high. To tone your upper body and build muscle, start putting that bar to use.

Step 1: Hold the bar with your hands and allow yourself to be suspended.

Step 2: Now try to lift and pull yourself up to cross the bar. If you feel you are unable to do it, don’t give up. Keep trying. Cross your legs and hold this position.

Step 3: You can reap the benefits of this exercise best, by keeping a small box or anything of height at the balls of your feet and pushing yourself up. Repeat this a few times a day to build the muscles of your body.

4. Exercise That Top Arm

You would want to tone your arms as well, don’t you? If you don’t have weights at home, do not fret. You can start by using that milk or water bottle which has a liter of either liquid.

Step 1: Hold the bottles to your side and put your feet at shoulder distance apart

Step 2: Now lift your arms horizontally from your current position, bring them to shoulder level and repeat slowly for 8, 10 or 12 times. Do three sets.

Step 3: Repeat the above exercise but lift your arms in front of you and bring them to shoulder height again. Repeat as above.

5. Squats

All of us love to sit on the chair all day long. Put that habit to good use. Yes, we are talking about none other than squats. Squats are the best way to exercise and build the muscles in your thighs and legs.

Step 1: Stand with your feet apart at a shoulder-width distance.

Step 2: Lift your hands in front of you and slowly push yourself down as you would sit on a chair.

Step 3: Remember to keep your back straight and at no time should your knees bend and go beyond your feet.

6. Raise Your Legs

Step 1: Lie down on your back on the floor and place your hands on the sides.

Step 2: Slowly lift your legs to an angle of 45 degrees and hold for 30 seconds.

Step 3: Slowly brings your legs down now. Make sure the effort is from the legs and not your back.

Do reps of 10 each and do 3 sets for good results.

7. Skipping Rope

If you have a skipping rope at home, put it to use! Make all your muscles jump and get into action. Use that skipping rope and start with sets of 50 each, and do 4 sets each day. Slowly increase the number of skips in each set and build your stamina, muscles, and strength.

8. Cycle at home

As kids, we all had our first two wheels and must have ridden a bicycle at some point in time. Cycling is the best exercise to tone your legs and stomach.

Step 1: Lie down on your back on a yoga mat for back cushioning

Step 2: Lift your legs at a 90 degree angle with your back. Slowly start cycling in mid-air and do this clockwise first and then move your legs anti-clockwise. Cycle for about 5-10 minutes by doing sets of 2 minutes each time.

Step 3: Ensure that you move your legs in a proper way and not half-heartedly. If you are doing it right, you will feel a pull in your stomach muscles.

9. Side Stretches

Step 1: Stand with your legs apart, little more than shoulder width.

Step 2: Make sure you hold a water bottle for some weight in each hand and slowly bend your body towards the right hand side, by moving your right hand along your right leg. Do not bend forward or backward.

Step 3: Make sure you feel that stretch on the side of your torso. If you do, it means you are doing it right.

Step 4: Repeat with the other side and stretch.

Do these alternate side stretches 10 times for each side and do 3 sets. This will open the muscles on the sides of your body.

10. Back Stretch


It is important to exercise your back as well.

Step 1: Lie down on the floor on your stomach

Step 2: Place your palms on the floor by the middle of your ribs

Step 3: Slowly lift your upper body up from the ground and make sure your neck is straight and you are looking in front. Remember, your feet should not leave the ground as you lift your upper body.

Step 4: Slowly bring your body down and repeat.

Repeat this 10 times and do 2 sets for back strength

11. Leg Curls

Step 1: Lie down on the ground and rest your hands on your sides, palms down.

Step 2: Slowly raise your legs and bring your knees closer to your chest and push back. Do 10 repetitions and 4 sets.

12. Calf Raises

This exercise is aimed at strengthening the calf muscles in the body

Step 1: Find a place where you can hold on to something and keep your feet at a shoulder-width distance.

Step 2: Slowly raise your body and rest the weight on the balls of your feet. Hold for a few seconds, as long as you are comfortable.

Step 3: Slowly come back down on your feet and repeat. Do this 15 times and complete 5 sets.

13. Crunches

Step 1: Lie down on your back, bring your feet closer to your hips and bend your knees. Keep your feet close to each other.

Step 2: Now, rest your hands behind your head and slowly try to get up and touch your right elbow to the left knee; go back down slowly and come up, this time touching the right knee with the left elbow.

Do 10 reps of this and perform 4 sets. These crunches will strengthen your core and give you good muscle.

14. Walk, Run, Walk

Make sure you step out of the house and start a walk, run and walk regime. Walk for 5 minutes and then run for 2 minutes. Start with a 15 minute workout and slowly push this to about 45 minutes each day. Running is perhaps the best exercise to lose fat and build muscles.

15. Pump Junkies Workout

The Pump Junkies Workout has been designed for all those who enjoy challenges. These workouts are professional and need great precision. Make sure you follow each instruction carefully. Be diligent with this and your body will change quickly!

16. Glutes And Legs

This video is the best when it comes to working out your glutes, legs, and thighs. Those of you, who feel that your legs aren’t toned enough, make good use of the exercises shown here. You could modify them if it’s beyond your capacity! Try to work your way to it.

17. Shoulder Workout By Amanda Latona

Fitness expert Amanda Latona knows some of the best exercises for your shoulders and has displayed them all in her video. You will find dumb bell shoulder press, lateral/front raise, dumb bell upright row, hammer strength shoulder press and other exercises in this video.

18. Chest Workouts With Dana Lina Bailey

Dana Lina Bailey is an absolute professional and has come up with some really great moves for your chest. Use the ones shown in the video and stick to it. You are definitely going to see the results!

19. The Buttocks Body Building Workout

Women who are desirous of lifting their buttocks and tightening them should definitely try the amazing workout shown by fitness model Michelle Lewin. Even though they are not easy to do, they will definitely help you see changes sooner than you imagined!

20. Weight Loss Workout With Weight Training

If you would like to lose some weight and build lean muscles at the same time, this workout is perfect for you. Do this 5 times a week and remember to stick to it. Eat healthily and drink loads of water. You should be seeing a change within a month or so!

21. Jayme Bales Total Body Weight Training

A total body weight training workout is definitely something you shouldn’t miss out on. With a combination of cardio and aerobics, you are surely going to reach your goals and get fit within a couple of months.

22. Strength Training Fat Blasting Workout

The Fitness blender workout consists of a cardio warm up, strength routine, cool down and stretch. You will need dumbbells and a bench for this. Do these 6 days a week and you are good to go.

23. Katie Lobliner’s Muscle Training

Katie Lobliner’s workout focuses on upper and lower body. They are great for all those ladies who are looking for great results within a short span of time!

Bodybuilding will not make you any less feminine. But will surely add strength! And that’s what women are about—feminine but strong! Remember that the right posture is everything. If you do it wrong, you will not get any results. Focus and discipline are the key words to getting the results you desire. Try these exercises and share your views with us in the comments section below.

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