Five Supper Challenging Bodyweight Exercises for Women

The anatomy of a woman’s body makes some exercises easier for them to perform. For example a sit-up is easier for most women than a pull-up. Add to this the tendency of women to add more body weight from the waist down and you’ll get an imbalance in their workout routines.

Below are 5 bodyweight challenge exercises that goes against the natural tendencies of women to perform.

Traditional pull-ups

Women carry less muscle man than men. Due to lack of training they also have less upper body strength.  The combination makes traditional pull-ups very challenging. However, shying away from pull-ups means women will not develop their lats which is the largest muscles in their upper body that gives them pulling action as well as increasing their fat burning ability.

Clapping push-up

This is an advanced plyometric pushup that challenges even men. Once you develop the strength in your upper body to perform solid traditional pushups, you can focus on explosive power of your body to push your body far enough from the floor that you can clap before landing.

Besides strength, this version of push-ups requires speed and coordination.

Single-leg body weight squat

Standard squats are relatively easy for most women because of their anatomy and body weight distribution.

However, single-leg squat a different story.

You being with a stance as wide as your hips, place your hand a wall for balance or hold on to something like a TRX suspension trainer.  Raise one leg up slightly away from the floor and squat down on the other leg.

You don’t kneed to raise your leg up too high and you can place it back down as soon as you need support. In the beginning, you may be able to do only a quarter squat. With practice, you’ll build the strength to do single leg half-squats, then ¾ squats and finally full single leg squats.

Be careful not to stress your knee. Suspension straps like TRX helps you use your upper body for support which makes it easier to develop coordination, balance and strength.

Handstand push-ups

This is a demonstration of an ultimate upper body vertical strength. It is equivalent to pushing your body weight straight up.

Before you perform this, you need to develop your strength in push ups and shoulder presses and  make sure that your wrist can tolerate the stress of a ninety degree flexion.

Use a wall for support and have an experienced coach or partner spot you.

Floor Pike Lift

This is an intense hip flexor, core, and shoulder strength exercise. You sit on the floor, with your legs straight in front of you and your hands by your sides. You push off the floor so that your entire body is lifted off from your buttocks to your heel without bending your knees.