Top 9 Exercises for Women and Workouts for Women

Dead Bug

Start by lying on your back with arms extended over your chest and legs raised, knees bent at 90 degrees. Keep your lower back pressed to the floor, engage your core, then slowly extend and lower one leg at a time, hovering just above the mat.

Leg Lowers

Begin lying on your back with legs extended straight toward the ceiling. Lower one leg down as far as you can without arching your lower back. Return to start and repeat on the other side.


Lie on your stomach with arms and legs extended, forehead on the mat. Engage your abs, squeeze your glutes, and lift all four limbs plus your chest and head a few inches off the ground. Hold for 3 5 seconds then lower back down.


Start kneeling at the back of the mat, then walk your hands forward to an all fours position with knees under hips and wrists under shoulders. Lift your knees to form a straight line from heels to head.


Lie on your left side with your left arm bent and head supported by your hand. Open your legs like a book by lifting your top knee toward the ceiling without allowing your hip to roll backward. Return to start and repeat for 30 seconds, then switch sides.

Glute Bridge

Begin lying on your back with legs bent, feet flat on the floor, and arms by your sides. Engage your abs and squeeze your glutes to raise your hips toward the ceiling. Hold for two seconds before lowering back down.

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 start and complete three sets of 10 reps per side.

Reverse Lunge

Start standing with feet hip-width apart. Step one foot back and lower down until both legs form 90-degree angles. Reverse the movement to return to start. Complete three sets of 10 reps per side without alternating.

Military Press

Stand with feet shoulder-width apart, hands extended straight overhead, palms facing forward. Slowly lower your arms by your sides until elbows are bent at 90 degrees, then return to starting position.