Calisthenics for women can improve your strength without needing equipment or a gym membership. They are adaptable, making it suitable for women of all ages and fitness levels.
This blog highlights the eight best calisthenics exercises and their technique and benefits. Whether you are a full-time mum, a beginner, or just after some fresh exercises, this blog is for you.
Our guide and sample program plan can help you reach your fitness goals better and quicker!
8 Calisthenics Workouts For Women
Improve your strength at home with the following eight calisthenics exercises for women:
8 Calisthenics For Women
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.
This makes it a good fit for early rehab programs, too.
Incline push-ups are ideal for any beginner’s calisthenics workout. Plus, you can lower the incline as you get stronger, making it more challenging. Similarly to standard push-ups, they target the shoulders, triceps, and core. However, placing your hands inclined will work more on your lower chest muscles, compared to normal push-ups.
How To Do
- Place your hands on an elevated surface.
- Extend your legs behind you so your body forms a diagonal line from head to heels.
- Inhale and bend your elbows while lowering your chest towards the surface.
- Exhale and pause before your chest touches the incline.
- Inhale again and push yourself back to the starting position by extending your arms.
- Repeat for the desired reps and set.
Tips
- To avoid strain on your shoulders, bend your elbows at a 45 to 75-degree angle maximum.
- Tighten your core to prevent your hips from sagging, and the back rounding or arching.
- Use a bench, or surface that won’t move during the exercise. This will keep you safe, and prevent falls.
- Control the movement and allow your breathing to flow throughout the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
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.
They target the biceps more than pull-ups, giving more strength to the arms. The underhand grip (palms facing backward) reduces stress on the shoulders. This makes it a safer option for beginners or those recovering from minor injuries.
Strengthening the back muscles, such as the lats, and traps can improve daily function, and throwing power. It also improves the stability of the shoulder, reducing injuries. Chin-ups target these back muscles, leading to the same benefits.
How To Do
- Use a secure bar, that can safely support your weight.
- Grip the bar with an underhand grip, and hands shoulder-width apart.
- Lift your feet off the ground, and extend your arms fully while keeping your core engaged.
- Inhale and pull yourself up towards the bar by bending the elbows.
- Pull until your chin goes over the bar.
- Exhale and you return to the starting position by straightening your arms.
- Repeat for the desired reps and sets.
Tips
- Avoid bending your wrist as it can put excessive stress on it. Instead, keep them in line with your forearms.
- Pull your shoulder blades down at the start of the movement. This will increase its stability and activate the back muscles.
- Keep the movement controlled and avoid swinging. Wrap a resistance band around the bar and legs to make the pulling movement easier.
- Take enough rest between sets. This can help you maintain proper form on each rep and set.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
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.
Any calisthenics for women should include step-ups. You can adjust the height of the step, or add weight to make it match your current fitness level. Performing step-ups regularly will improve your heart health, control your blood pressure, and aid in a better quality of life.
How To Do
- Choose a sturdy bench or chair at knee height.
- Stand upright facing the step.
- Inhale and step up on the box with your right foot.
- Exhale and push through your left foot to bring it up onto the box beside your right foot.
- Lower the left foot back to the ground, followed by the right, returning to the starting position.
- Alternate the legs for the desired reps and sets.
Tips
- Make sure your foot is flat on the surface as you step up. This will give you stability and balance.
- Use a lower box to match your fitness level. Add height or resistance to increase the challenge.
- Avoid locking your knee at the top of the movement as it can stress the knee joint.
- Brace your core and keep your chest up throughout the movement.
- Make sure the surface is secure and does not slip to reduce the risks of falls.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 2–8 per side |
| Hypertrophy | 2–6 | 8–12 per side |
| Endurance Training | 2–4 | 15–25 per side |
| Power Training | 2–5 | 2–8 per side (Explosive) |
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.
They are beneficial for athletes and beginners alike. Performing planks as part of a calisthenics workout for women can improve your core endurance and dynamic stability. This can translate to better daily movements and athletic performance.
How To Do
- Lie face down on a mat.
- Place your forearms on the ground with your elbows under the shoulders.
- Keep your forearms parallel to each other and your palms facing down.
- Extend your legs behind you.
- Inhale and lift your hips, and knees off the ground while you are balancing on the balls of your feet.
- Keep your body in a straight line from head to heels while maintaining this plank position.
- Hold for a set time and lower your knees and hips on the ground to rest.
- Repeat.
Tips
- Allow your breathing to flow throughout the hold.
- Maintain a neutral back position. Brace your core, and squeeze your glutes to prevent injuries.
- Press your toes into the ground as you are balancing on your feet.
- Avoid letting your hips sag, as it can strain your back.
- Don’t push your hip too high up, as it reduces the engagement of the core.
- If keeping your feet together feels challenging, try placing them slightly apart for more stability.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 10–20 seconds |
| Hypertrophy | N/A due to low resistance levels | N/A |
| Endurance Training | 2–3 | 30–60 seconds |
| Power Training | N/A due to slow control speeds | N/A |
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.
Strengthening these muscles with hip thrusts can improve sprinting time and vertical jump. Glute exercises like hip thrusts, combined with lower back stability exercises, reduce disability in people with chronic lower back pain.
If you are a beginner start with bridges. It’s similar to hip thrusts just performed with your back on the ground. In contrast, during hip thrusts, your shoulders are elevated, which increases the range of movement.
How To Do
- Prepare a sturdy and stable bench or box.
- Sit on the ground with your upper back against the edge of the box.
- Bend your knees and keep your feet flat on the ground hip-width apart.
- Inhale and thrust your hips up towards the ceiling.
- Pause on top and squeeze your glutes hard.
- Exhale and slowly lower your hips to the start.
- Repeat.
Tips
- You can keep both of your arms stretched shoulder level beside you for stability.
- Keep your heels close enough to your glutes, so your knees form a 90-degree angle. This will increase glute activation.
- Tighten your abs and core to prevent overextending your back.
- Keep your chin tucked down and head off the box or surface to prevent neck strains.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 6–8 |
| Hypertrophy | 2–6 | 8–12 |
| Endurance Training | 2–4 | 15–20 |
| Power Training | 2–5 | 4–6 (Explosive) |
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.
Yet, squats aren’t only important for sporting activities! It improves daily living and reduces the risks of injuries. It’s also a great exercise to screen people for functional deficits, including strength or stability issues.
How To Do
- Stand up straight with your feet hip-width apart.
- As you breathe in, push your hips back, and bend your knees, like when sitting down on a chair.
- Squat until your knees are at least at a 90-degree angle. Squat lower if you can maintain a neutral spine.
- Exhale and push through your feet and squeeze your glutes to return to the starting position.
- Repeat for the desired reps and sets.
Tips
- Avoid rounding or overextending your back as you squat to prevent lower back pain.
- Your knees should track over your toes. This can prevent them from collapsing inwards and straining your knee joint.
- Keep your weight evenly distributed on your foot. Keep your feet planted and prevent your heels from coming off the ground.
- Squeeze your glutes at the top without overarching your back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
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.
It’s a cost-effective calisthenics exercise with no equipment required, that can also be done anywhere, including small spaces. If you are a beginner, start stepping instead of jumping. This slows the pace down, allowing those with less strength and cardio to do it, too.
Once you have practiced enough and feel ready, start jumping.
How To Do
- Stand upright with your feet in line with your shoulders and arms beside your hips.
- Inhale and lower into a squat by pushing your hips back and bending your knees.
- Exhale and put your hand on the ground in front of you.
- Breathe in again and jump your feet behind you into a press-up position.
- Breathe out as you hold the high plank position.
- Inhale and jump your feet back to a low squat.
- Exhale as you extend your legs and jump into the air while also reaching your arms overhead.
- Land safety straight in a low squat.
- Repeat for the desired reps and sets.
Tips
- You can allow your heels to lift off the ground as you lower yourself into the squat. Staying on your tip toes will make jumping backward easier.
- Keep your core engaged the whole time to prevent strains on the lower back.
- Maintain a neutral spine in the high plank position. This will prevent your back from rounding or arching.
- Avoid rushing the movement. Prioritize your technique over speed.
- Land softly after the jumps to absorb the impact. You can do this by landing on soft knees.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–4 | 10–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 4–6 (Explosive) |
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.
It’s a dynamic exercise, which when performed with higher reps can improve your muscular endurance and cardiovascular fitness. It doesn’t require any equipment, making it convenient for your daily calisthenics routine.
All these benefits make this exercise fundamental in calisthenics workouts for women.
How To Do
- Begin in a high plank position with your hands under your shoulders and body in a straight line.
- Inhale and drive one knee toward your chest, while keeping the other leg extended.
- Exhale as you return to the leg to the starting position.
- Alternate your knees, like when you are running, while keeping your upper body steady.
- Complete for the desired reps and set.
Tips
- Engage and brace your core throughout the exercise. This will prevent your back arching or rounding, and the hips sagging.
- Perform the exercise at a pace that allows you to complete each rep with the correct form.
- As you drive the knee toward the chest, keep the foot off the ground. This will allow a smooth and dynamic movement.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30–60 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 2–3 | 60+ seconds |
| Power Training | 3–4 | 30–60 seconds (Explosive) |
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.
You can gain even more strength by using low repetition with heavy loads of 80% of your 1-repetition maximum (1RM). One rep max is the maximum weight you can lift for a single rep of an exercise with proper form.
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.
We put the crown on our program with the king of core exercises, the plank. Hold for up to 90 seconds to get a stronger core!
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Burpees | 2–3 sets | 10–12 reps | 60 seconds | |
| Hip Thrusts Squats (Superset) | 3–4 sets | 4–6 reps | 120 seconds | |
| Chin-ups | 2–3 sets | 6–8 reps | 60 seconds | |
| Incline push-ups | 3–4 sets | 12–15 reps | 60 seconds | |
| Plank | 2–3 sets | 60–90 seconds | 30 seconds |
Benefits Of Calisthenics For Women
Below we show you some of the benefits women can experience by performing calisthenics workouts.
Aids In Weight Loss
Exercise can aid in weight loss and reduce body fat. Movements like burpees, step-ups, and chin-ups elevate your heart rate, increasing calorie burn. When your calorie expenditure exceeds your calorie intake, you lose weight. Therefore, for optimal results, combine these exercises with a healthy diet.
Additionally, these bodyweight exercises help build muscle. Lean muscle can further boost metabolism, improve insulin resistance, and burn fat. That’s because muscle tissue burns more calories even at rest as it needs more energy to maintain. Therefore, building muscle with our calisthenics exercise is key to a healthy weight.
Adaptable For All Ages And Fitness Levels
Calisthenics are adaptable for women of all ages and fitness levels. For instance, beginners can perform burpees by stepping instead of jumping. They can add a resistance band to lift their body weight during chin-ups. While incline push-ups can be performed on a higher incline to reduce their difficulty.
On the other hand, those with more experience can add weight or speed to them to match their fitness level. This makes them safe and effective for individuals of all abilities.
Supports Bone Health
Calisthenics are great for improving bone health, particularly in women. Exercises such as burpees, hip thursts, chin-ups, and squats engage multiple muscle groups. They promote strength and increase mechanical load or impact on the bones. This load stimulates bone density and reduces the risk of osteoporosis.
Osteoporosis (OP) is a common bone disorder characterized by low or weakened bones, leading to increased fractures. Over 75 million people are affected by OP worldwide. Therefore performing exercises consistently can reduce the risk of any bone-related conditions and injuries.
Expert Training Tips To Follow For The Best Results
Let us share some useful training tips with you, so you can get better 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. If you try our calisthenics for women, let us know how it goes!
Frequently Asked Questions
Yes, calisthenics are great for females! They can be adjusted to any fitness level, whether beginner or advanced. They require no special equipment, keeping you on track! Additionally, you can get strong, and lean with only your body weight.
Women with less upper body strength may struggle with calisthenics at first, but with practice, they’ll improve. Start slowly and gradually increase the difficulty for better results over time.
To begin calisthenics, do exercises like incline push-ups instead of regular ones. Perform bodyweight squats instead of weighted ones. Stay consistent, use proper form, and gradually increase the difficulty of the exercises as your strength improves.
Yes, 30 minutes of calisthenics three times a week can be enough to improve your fitness. However, your body adapts quickly. Keep things challenging by adding weight or increasing the reps and sets.
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About the Author
Alexandra Kovacsova, BSc Fitness Expert & Sports Rehab Specialist
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