Calisthenics Workouts for Women

Calisthenics workouts for women might not be the first thing that comes into your mind when you think of calisthenics. We are accustomed to seeing men doing calisthenics workouts on televisions and in magazines. However, it’s important to note that women have done these challenging bodyweight exercises for many years.

Calisthenics Workouts in Grade Schools

There’s a strong possibility that you were introduced to calisthenics workouts during your grade school years. It’s not unusual for physical education instructors to have their students do calisthenics.

Physical education instructors know that calisthenics develops the muscles and stimulates the cardiovascular system. This is the primary reason why calisthenics workouts continue to be one of the most popular forms of exercises around today.

Calisthenics Workouts Work

Can calisthenics workouts help you get into tip-top shape? Calisthenics has been around for a very long time.

There’s documented evidence that the Greeks did calisthenics workouts during their days in history. Since that point, calisthenics has helped thousands of people from all walks of life.

It’s really difficult for some people to take out the time to visit a gym or fitness center in their area. Work and family time is notorious for consuming our day.

Fortunately, you don’t need a gym membership to do bodyweight exercises. You can do them in the privacy of your home, and you can do them anytime during the day.

There’s no reason why they cannot help you get into exceptional physical condition. If you do these exercises daily, you are bound to see positive results within several weeks.

Athletic woman doing calisthenics workouts hanging upside down on horizontal bar at fitness gym

What Are Calisthenics Workouts?

Calisthenics is where you use gravity and your body weight while performing exercises. Please keep in mind that you must maintain good form while doing these exercises.

Some have a dumbfounded look on their face when you tell them that calisthenics workouts for women are intense. At the end of the day, it’s fair to say that these exercises can challenge anyone.

Calisthenics workouts include the following exercises: Running, abdominal crunches, brisk walking, lunges, squats, jumping, and Pilates.

Bodyweight training is the most common term for calisthenics workouts today. You can combine this exercise program with other fitness routines.

For example, you can combine calisthenics workouts with HIIT workouts or cardio workouts. Some enjoy combining calisthenics workouts with weight training. Mixing up your physical fitness routine is the best way of stimulating your entire body.

Types of Calisthenics Workouts

There are many different types of calisthenics workouts. Pull-ups and push-ups are the most common. Both exercises are well-known for developing a chiseled physique.


The Push-ups target the muscles in your triceps, shoulders, and chest. They will also strengthen your core. If you throw a medicine ball in the mix, you will be on your way to getting the infamous six-pack abs.

The Spiderman push-up has become popular within recent years. It works the oblique muscles when you bring your knee up towards your arm while doing a push-up. It may seem easy, but this push-up will challenge you.


Pull-ups are excellent for a workout your biceps and back. There are different types of pull-ups, but doing pull-ups with the palms facing forward seems to be at the forefront. However, doing pull-ups with your palms facing you will present a great challenge.

You can do pull-ups at the gym, at a park, or at home. Or you can buy a pull-up bar if you are focused on doing calisthenics workouts at home. A pull-up bar will let you do pull-ups in the doorways of your home.

Abdominal Workouts

We cannot discuss calisthenics workouts for women without covering the abdominal workout. For many, getting a flat stomach is the greatest milestone.

Having a six-pack is great, but your focus should be on losing abdominal fat. This will help you have a healthier body.

There are many different types of abdominal exercises you can do to contract and strengthen your muscles. To the surprise of many, push-ups can help you get a developed mid-section.

Crunches, planks, and hip raises are also great exercises that should be incorporated into your fitness routine. Are you ready to burn hundreds of calories in less than one hour?

Cardio Workouts

You should add cardio to your workout program. Studies show that cardio exercises are great for burning fat. Can you imagine losing at least one pound during each workout session? Cardio can help you do this with ease.

Besides riding a bike, you can do jumping jacks. Jumping jacks burn body fat and they will exercise your heart. Start off with a low number of jumping jacks, and you can increase the number as you get into shape.

Let’s take a close look at the top six benefits you can look forward to getting from calisthenics workouts.

Try Using Calisthenics Increase Your Muscle Tone All-Over

Top Six Benefits of Calisthenics Workouts

1. It’s Ideal for Novice to Advanced Fitness Buffs

Calisthenics workouts are ideal for anyone starting out on their physical fitness journey. They are also great for anyone who has worked out for years.

Beginners should start slow. Starting off slow is the best way of allowing the body to get accustomed to the exercises. Once your body gets used to the exercises, you should increase your reps.

Make sure you choose a program that is suitable for your body and fitness goals. It’s important to point out that you can retard your progress if you overtrain.

A twenty-minute session three to four times a week is probably the best way to get started if you are a fitness novice. Have you been working out for years?

If so, you are at the advanced stage of physical fitness. At this stage, you can do one-handed push-ups. One-handed push-ups will develop your entire upper body.

2. A Suitable Option If You Have Health Problems

Calisthenics workouts are great for anyone with a health issue. However, you should get a physical exam before you begin. Your personal physician let you know if you are ready to start.

3. You Can Do Calisthenics Workouts Anywhere

Using your body weight is the key when it comes to doing calisthenics workouts. This makes it easy for you to do them anywhere.

Exercise machinery is not needed to do them. You can do them at the park or at your home if you don’t have time to visit a gym.

There are several ways of performing calisthenics workouts at different levels. For instance, a push-up can be done on your knees.

This type of push-up is great for beginners. Over time, you can do push-ups on your toes. When you master the push-up, you will be able to do hand claps during each rep.

4. Calisthenics Workouts Can Help Develop Solid Coordination

The Journal of Sports Rehabilitation did a study on calisthenics workouts for women. They wanted to know if these exercises have an impact on their coordination.

Healthy women from ages 25 to 50 participated in the study. The study revealed that calisthenic exercises can improve coordination after three to six months of training.

5. Increase All-Over Muscle Tone

Would you like to build amazing muscles without lifting heavy weights at the gym? Calisthenics workouts can help you develop amazing muscle tone, and you can go as far as you want.

Have you ever seen guys with a huge chest and arms, but they have small legs? They are using specific weights that are targeting specific muscles. With bodyweight exercises, you will target your entire body.

You typically will need focus, muscle cooperation, and proper form while doing bodyweight exercises. When these things are in play, every muscle in your body is being worked.

This will help you have a well-balanced physique. Your body will not resemble a chicken drumstick!

6. Gives Support for Other Fitness and Sports Goals

Bodyweight exercises are endorsed by many personal physical fitness trainers because they put less strain on the muscles and joints. It is viewed as a natural form of training because you are using your own body weight to do the exercises.

There’s no 100% guarantee that you will not injure yourself, but it is a safer option. Intensity, focus, and proper form are the keys to having a safe workout.

Would you like to increase your strength without adding mass? Calisthenics workouts can help you do this without any problem.

Keeping your bulk down can help you avoid potential injuries, and you can excel in sports. Let’s say you enjoy playing tennis. It will very difficult for you to chase the tennis ball if you are overweight.

Full-Body Calisthenics Workouts

If you’re interested in getting good muscle tone, you should think about doing a calisthenics workouts workout four times a week. You need to be consistent if you want to see positive results.

Calisthenics workouts for women are great, but certain precautions should be taken. A physical examination by your doctor should take place before you begin.

Start slow and work your way up. If you start feeling dizzy, you should stop and contact your physician.

Final Word on Calisthenics Workouts

Calisthenics workouts for women are ideal for women of all ages. However, calisthenics workouts are also great for men and children.

Calisthenics Exercise - All You Need is Gravity and Your Body Weight

10 Calisthenics Exercises

These exercises have been around for hundreds of years. There’s no reason why they cannot work well for you.
These exercises are in no particular order.

1. Plank

1. Get in the pushup position, only put your forearms on the ground instead of your hands.
2. Squeeze your glutes and tighten your abdominals.
3. Keep a neutral neck and spine.
4. Create a straight, strong line from head to toes – a plank, if you will.
5. Hold that position.

2. Push Up

1. Begin on your hands and knees with your hands underneath your shoulders but slightly wider than your shoulders.
2. Come onto the balls of your feet and the heels of your hands, and then walk the feet back until you’re in the plank position. Keep your hips lifted to avoid the lower back bowing so the belly sags toward the ground.
3. Begin to bend your elbows, lowering your body in one solid piece down towards the floor. Your elbows will bend out to the side, not behind you. Keep your abdominal and leg muscles engaged throughout the entire movement. Your head should stay in line with your spine; not droop.
4. Lower yourself down until your chest is about an inch or two from the ground and then slowly push yourself back up to the starting position. Push through the heels of your hands in order to return to the starting position.

Tip: Don’t let your back sag down or your hips rise up. To modify, start with your knees on the floor and your hips tucked.

3. Spiderman Pushups

1. Begin on all fours placing your hands on the floor slightly wider than shoulder-width apart. Your body should form a straight line from your ankles to your shoulders. Squeeze your abs as tight as possible and keep them contracted for the entire exercise.
2. As you lower into the push-up, pull one knee up and towards the elbow of the same side. Pause, then push your body back up and return the lifted leg back to the starting position. Alternate sides.

4. Burpees

1. Begin in a squat position with hands on the floor, slightly wider than shoulder width.
2. Kick feet back to the starting push-up position.
3. Immediately return feet to the squat position.
4. Jump up as high as possible from the squat, and drop back down to the starting position.

5. Tuck-jumps

1. Begin standing with your feet hip-width apart.
2. Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor.
3. Jump your feet under your hips into a squat position, then immediately explode upward, driving your knees towards your chest.

6. Squats

1. Stand straight with feet hip-width apart. Stand with your feet apart, directly under your hips, and place your hands on your hips.
2. Tighten your stomach muscles.
3. Lower down, as if sitting.
4. Straighten your legs.
5. Repeat the movement.

7. Lunges

1. Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.
2. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

8. Pull Up

1. Grasp pull up bar with a grip slightly wider than shoulder width, with your palms facing away from you
2. Hang from the bar, arms stretched out above you
3. Bend at the knees if there is not enough clearance below you
4. Pull your body up so that your neck reaches the level of the bar
5. Slowly descend back to the starting position

Repeat for the desired number of repetitions

9. Basic Crunch

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your hands behind your head so your thumbs are behind your ears.
3. Don’t lace your fingers together.
4. Hold your elbows out to the sides but rounded slightly in.
5. Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
6. Gently pull your abdominals inward.
7. Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
8. Hold for a moment at the top of the movement and then lower slowly back down.

10. Hip Raises / Butt Lifts

1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
2. Place your hands out to your sides palms flat for stability.
3. Raise your glutes off the floor by extending your hips upward while pushing down through your heels.
4. Continue until your back, hips, and thighs are in a straight line. Hold for a count of one.
5. Return to the start position by lowering your hips back to the floor.
6. Pause then repeat.

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