One common mistake I often observe when individuals embark on a workout routine or resume exercising after a hiatus is their inclination to dive straight into advanced exercises they see showcased on social media or at the gym. There’s this misconception that if an exercise doesn’t seem excessively challenging, it won’t yield strength gains. However, the reality is quite the opposite. It’s essential to establish a strong foundation by mastering fundamental movements before progressing to more complex ones, as rushing into advanced exercises without proper preparation can lead to injury or muscular imbalances.
For my female clients, prioritizing the hip area and core—comprising the abdominals and back—is crucial. These muscle groups serve as the powerhouse of the female body, making it imperative to target them in any strength-building regimen for women.
Emphasizing basic exercises doesn’t imply a compromise on the intensity of your workout. In fact, some of the most effective exercises for women are foundational movements that efficiently sculpt, strengthen, and challenge the entire body using just bodyweight.
So, if you’re seeking a workout plan suitable for all fitness levels that promotes overall strength development, focus on mastering these exercises. As your strength improves, you can introduce additional challenges by incorporating weights. Aim to engage in strength training sessions three to five times weekly, and you’ll soon find yourself capable of executing advanced exercises like power cleans and Turkish get-ups with confidence.
Below is a 15-minute routine featuring some of the best exercises for women. You don’t need any equipment for this total-body workout. Perform all sets and repetitions for each exercise before proceeding to the next. For optimal results, aim to repeat this sequence two to three times weekly. If you desire a lengthier session, simply repeat the sequence from the beginning once completed, taking a two to three-minute rest between rounds.
- Dead Bug
- Lie on your back with arms extended over your chest and legs raised and bent at 90 degrees.
- Keep your lower back pressed to the floor, engage your core, and slowly extend and lower one leg while maintaining control.
- Return to the starting position and repeat on the opposite side.
- Aim for as many controlled repetitions as possible in 30 seconds.
- Leg Lowers
- Begin lying on your back with legs extended straight toward the ceiling and arms by your sides.
- Lower one leg as far as possible without arching your lower back.
- Return to the starting position and repeat on the other side.
- Perform as many controlled repetitions as possible in 30 seconds.
- Superman
- Lie on your stomach with arms and legs extended on the floor, forming a straight line with your body.
- Engage your abs and glutes, and lift all four limbs, as well as your chest and head, a few inches off the ground.
- Hold this position for 3-5 seconds before lowering back down.
- Aim for as many repetitions as possible in 30 seconds.
- Plank
- Start kneeling at the back of a mat with toes tucked and butt resting on heels.
- Walk your hands forward to assume an all fours position, with knees under hips and wrists under shoulders.
- Lift your knees to form a straight line from heels to head, engaging your core and keeping hips high.
- Hold this position for 30 seconds before returning to the starting position.
- Clamshell
- Begin lying on your left side with your left arm bent, head supported by your hand, and right hand on your hip.
- Keep your knees bent and stacked, and lift your right knee toward the ceiling without rolling your right hip backward.
- Return to the starting position and repeat.
- Perform as many controlled repetitions as possible in 30 seconds before switching sides.
- Glute Bridge
- Lie on your back with knees bent, feet flat on the floor, and arms by your sides.
- Engage your abs and glutes, press into your heels, and lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Hold this position for two seconds before lowering back down.
- Complete three sets of 10 repetitions.
- Single-Leg Deadlift
- Stand with feet together and arms by your sides.
- With control, tilt your torso forward while lifting one leg behind your body and extending the opposite arm forward until both are parallel to the floor.
- Return to the starting position and repeat on the opposite side.
- Perform three sets of 10 repetitions per side.
- Reverse Lunge
- Start standing with feet hip-width apart and arms by your sides.
- Step one foot back and lower down until both legs form 90-degree angles and the back knee hovers a few inches off the ground.
- Return to the starting position and repeat on the opposite side.
- Complete three sets of 10 repetitions per side without alternating.
- Military Press
- Begin standing with feet shoulder-width apart and hands extended straight overhead, palms facing forward.
- (Optional: Use dumbbells for added challenge.)
- Lower your arms by your sides until elbows are bent at 90 degrees, maintaining a straight back and engaged core.
- Return to the starting position and repeat.
- Perform three sets of 10 repetitions.
- Bent-Over Row
- Stand with feet under hips and knees slightly bent, hinging forward at the hips until your torso is parallel to the floor.
- Arms hang straight down with palms facing each other.
- Squeeze your shoulder blades together and bend your arms, pulling your elbows toward the ceiling.
- Pause briefly, then lower your arms back to the starting position.
- Complete three sets of 10 repetitions.
By incorporating these exercises into your routine, you’ll effectively target key muscle groups, enhance overall strength, and pave the way for more advanced workouts.