Bodyweight Workouts For Women

Whether you’re a beginner or a seasoned athlete, these bodyweight workouts can help you get stronger and build endurance.

Squeeze play

Squeeze play

This exercise targets the inner thighs and can help you achieve that coveted thigh gap. To perform it, lie on your back with knees bent and feet flat on the floor. Press down through your heels while keeping shoulders flat against the ground; then lift one leg up until it’s parallel with the floor (or as close as you can get). Squeeze those inner thighs together for two seconds before lowering and repeating with opposing leg; do this 15 times per set. Rest 60 seconds between sets if needed!

Lateral lunge and squeeze

Lateral lunges and squeezes are a great way to tone your legs. To do this exercise, stand with your feet shoulder-width apart and hold both hands in front of you for support. Step out laterally (sideways) with one foot about two feet away from the other foot. Bend both knees to 90 degrees so that they form a right angle at the knee joint. Then press into this position for 30 seconds before returning to starting position and repeating on other side of body until 10 reps total have been completed for each leg

Squat jumps

Squat jumps are a great exercise to build strength in the lower body and improve your cardiovascular endurance.

Stand with your feet together, arms by your sides. Bend your knees and sink into a squat position until your thighs are parallel with the floor. Jump up as high as possible, landing softly on the balls of both feet (and aiming for no noise!). Repeat for 10 reps; take a 30-second break between sets if needed.

To add variety:

  • Squat jump with bounce – After performing one squat jump,