Want A Body Overhaul? These Are The Absolute Best Exercises For Women

For women, choosing a working out can be difficult. You never know if you should lift or run, or if you should just do yoga. This list will give you instructions for the absolute best moves to get the body that you want. You’ll be looking fit and fabulous in no time. Best of all, most of these can be done right at home.

360 Squats

360 Squats

360 squats are regular squats, but with a little twist. Sit into a squat so that your legs are bent with your knee over your foot. Your knee should never pass your foot because it will over-stretch your legs. The twist here is that you will squat and jump so that you go counter clockwise for one whole minute.

What It Does

What It Does

This move works literally your entire lower body, which is one heck of a killer cardio routine. Your legs are the biggest muscle in your body, so this move will not only strengthen your core, but also burn some serious Kcals. Get it, ladies!

Jumping Jack Pushups

Jumping Jack Pushups

As women, we’re always afraid of bulking up too much. Jumping jack pushups help to define your arms, because all of the tension of the pushup is actually in your stomach. Start in plank position and hop your feet to the side while going into a pushup position. Be sure to keep your core super tight!

What It Does

What It Does

This pushup won’t make your arms bulky or look too muscular. Don’t worry, it won’t make you look like you’ve been lifting either. Instead, this pushup will tighten up your core, while defining the muscles in your arms. Your arms will look slim and toned, rather than jacked.

Single Leg Dead Lift

Single Leg Dead Lift

If you want killer thighs, then this move is for you! Start by standing in mountain pose, or with your feet shoulder length apart. Lean forward and lift one of your legs back so that your butt and your foot are both in a straight line behind your back. For a little help, put a chair or the wall in front you so that you have something to lean onto.

What It Does

What It Does

If you want to isolate your butt and your thighs, then this workout is for you. Each lift will not only tighten, but also tone your butt so that you’ll have a JLo or Kim K booty in no time. For extra butt lift, wear ankle weights so that there is more resistance.

Scissor Stance Jacks

Scissor Stance Jacks

This one is not for the faint of heart. To begin, stand with your feet a little wider than shoulder width apart. Squat down and touch the floor so that your butt is in a sitting position. While you rise back up, jump off of the floor and criss cross your legs in front of you. This one will be tricky at first, but a breeze after a couple of reps.

What It Does

What It Does

This particular exercise is fantastic because it literally works your entire body including your butt, your thighs, your arms, and your hips. This total body workout will raise your heart rate which is great for cardio, but it is also a power move. Power moves will help you get rid of pesky cellulite, and also tone up your body.

Planks, Any Type Of Planks

Planks, Any Type Of Planks

Planks are the lazy girl’s secret weapon when it comes to working out. Not only is this move easy, but it will tone your body without you even knowing. For extra work, tighten the stomach and the core as you are planking. And if you’re up for a really big challenge, try having someone push down on your back gently as you’re holding yourself up.

What It Does

What It Does

Planks works everything, but they definitely work your core the most. If you don’t want to do pushups, this “lazy” move will help you get a toned stomach without doing a single crunch. Also, since you are using the weight of your body as resistance, your arms will also get a killer workout!

Bridge

Bridge

This exercise is CRAZY killer for those pesky deep ab muscles, but also for those lower abs that never seem to get toned. To begin, start out by laying on the ground with feet towards your stomach and your knees up. While keeping the core tight, slowly move your pelvis toward the sky so that you can feel your core contract and expand.

What It Does

What It Does

This move is all about the butt and core. The butt gets a nice workout, because even though you don’t feel it, it’s the force driving your contracting abs. This move also works the lower abs because they are pushing your pelvis up. Be sure to keep your core completely tight, meaning try to flex your abs the entire time you are doing this move. It will boost your results.

Undercut Jacks

Undercut Jacks

This move is like jumping jacks times five hundred! Start with your feet together and touching as you stand. Then, as in a jumping jack, hop your feet outward and inward. To amp this move up, every time you move your feet out, do an undercut punch with your arm. Be sure to aim your punch at something to maximize how strong your jab is.

What It Does

What It Does

This move is more of an opener or a warm-up move. Yes, the move itself will tone your arms in the long run, but this one is strictly cardio. Try doing this at the beginning of your workout so that you are mixing cardio and strength. That’s how you really get the good results.

Sprint In Place

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This one is obvious. Sometimes the simplest cardio moves are the best. Even though this one doesn’t have any real form, be sure to keep your posture straight and your core tight. Also, try sprinting with your butt clenched. We know it sounds weird, but it will build muscle underneath your butt, making it appear bigger.

What It Does

What It Does

This move can really be customized to your specific needs. If you want to amp up your results, try holding weights or clenching different parts of your body during the sprint. Sprinting is the best form of cardio and in the long run will help your heart’s health. This move is definitely an oldie, but a goodie.

Suicide Burpees

Suicide Burpees

Burpees are difficult, but they are also efficient. Start by squatting with your arms out. Then, place your arms on the ground and jump your feet back so that you are in a plank. To complete the move, simply hop your feet up to your hands and jump straight upwards. After about five reps, you’ll realize that this move is a killer.

What It Does

What It Does

This move mixes both cardio and power, which will tone and burn calories at the same time. The squat will tone your butt, and the jumping itself is both cardio and power. To burn more calories, try doing this move for 45 seconds and then run in place for 15. Breaking up a workout with a rest increases the amount of cardio you can do!

Punching Planks

Punching Planks

We’ve already talked about how great planks are, but there are variations of plank moves that can change how your body gets results. For this one, start out in a simple plank. Then, punch your arms out in front of you, keeping your neck, arm, and shoulder all in one line. Pick a spot on the wall to punch for focus.

What It Does

What It Does

These punching planks are all about the obliques, or the side abs. Every single time you raise your arm to punch, you are actually contracting your side core muscles. This pinpoints exactly where you’re going to feel the burn and also see the results. Keep your core tight to feel all of your work!

Side To Side Plank Hops

This one is actually our favorite! Not only is it fun, but it’s also killer on those pesky obliques. Place your hands directly under your shoulders, so that your shoulders and your wrists are in line. Don’t put your hands out in front of you like you would in a downward dog — that could hurt your wrists. While in this position, jump your feet from the center to the left, then to the center again, and then to the right.Be sure to bring your feet to your butt!

Side To Side Plank Hops

What It Does

What It Does

Besides being really fun, this move targets your obliques and also shapes your legs. Your legs are using major power to jump off the floor, and since your legs are the biggest muscle group in your body, you’ll be burning a lot of calories. Every time you go from side to side, you are also crunching your obliques and shaping them. This one is definitely fun and efficient. 

Jumps

Jumps

Sorry to say, but the next two on our list are actually the two hardest! To start, stand with your legs and knees together in a squat position, meaning that it should look like you’re sitting in a chair. Bring your hands in front of you, and as you jump your body should resemble the shape of an X. To be specific, as you jump bring both your feet and your arms out at the same time.

What It Does

What It Does

This is an entire body power move. That means that even though this move is slower, with less cardio, it requires a lot of physical exertion. X jumps tone your legs, your arms, and your core. We suggest doing this move for a minute and resting for 15 seconds before repeating.

Diamond Jumps

Diamond Jumps

Again with the jumping! For this one you’re going to start with your feet pointing out and your body in a low squat position. As you jump up into the air, bring your feet together and your arms pointing up in a triangle. This move should have you jumping into a diamond formation! Get where the name comes from?

What It Does

What It Does

The squat is key here! In order to get any real results out of this move, you’re going to have to jump directly from your squat. The clenching will help your butt and your legs get toned. Be sure to use the right form and don’t compromise on form for speed. This one isn’t cardio — it’s pure power.

Basketball Jumps And Squats

Basketball Jumps And Squats

If you ever thought about becoming a Kobe or LeBron, then this move is definitely for you! Go into a half squat position, but with your feet only shoulder width apart. From that squat, jump and back into a deeper squat. Repeat this for eight counts and then pretend to dribble through your legs for eight. Repeat each move for one whole minute.

What It Does

Sarachek 2012

The squatting and the dribbling are supposed to mimic what real basketball players do in a game! They sweat, and we mean sweat, A LOT. This move is all about cardio because you are mixing high and low intensity. To burn extra Kcals, do this one at the end of the workout when your body is pretty tired. The benefits really add up when your body is sore.

Jump And Clap

Jump And Clap

Save this move for the end of your workout! Start by standing in an extremely low squat with your feet a little more than shoulder width apart. Then jump up from that squat. When you jump, push one leg up a little than the other in the jump and clap under that leg. We know, it sounds hard, but the results are amazing.

What It Does

What It Does

This move should be done at the end of your workout because it is pure power and resistance. It will be good to try this when your body is officially worn out, and you’ll have to really push yourself. The move isolates the obliques and tones both the butt and the thighs.

One, Two, Three

One, Two, Three

This move is great for a warm-up because it is pretty low in intensity. Lift your arms up so that your palms are out in front of you as you shuffle three time to the right. On your third shuffle, brings your arms out to one side, almost like you are swimming through water. Do this for one minute and get your heart rate pumping.

What It Does

This move is great for warm-ups because of how low impact it is, but don’t let that fool you! This move is also great for working the heart, because the shuffling is a form of cardio. If you are doing a long workout, be sure to add this move into your warm-up.

What It Does

8,8,8

8,8,8

If you are in need of a cardio killer, than these three moves are for you. This sequence is sure to burn any type of cellulite and excess calories. First, sprint in place for eight seconds. Then, high knees for eight seconds. Finally, do mountain climbers or sprinting with your hands on the floor for eight seconds. Repeat this sequence for one entire minute straight.

What It Does

What It Does

This is perfect for cardio and sweating it out. If you notice that your workout is slightly power-move-heavy, try using this step to really burn calories and just get your heart racing. You can also do different cardio moves for eight seconds, like jumping jacks, if you get bored of those three.

Squat Punch

Squat Punch

Finally, a combo arm and leg move! To start out, get into a squat position with your feet turned outward. You should feel like your butt is sitting as low as it can. Then, jump to your side from the squat, and punch your hands out as your in the air. To make it easier on yourself, say, “one, two” in the air as you punch so that you get it.

What It Does

What It Does

The squat and jump really works the muscles in the back of your thighs. It also works your arms as you punch them into the air. But don’t recklessly punch — be sure to punch outward towards something so that you get enough momentum behind the punch. This will create some major muscle definition in your arms.

Pulse Lunges

Pulse Lunges

The following movements are pure strength training and will burn some serious calories. To start, get into a deep lunge with your right foot forward. While in this position, pulse up and down for 45 seconds. Once you feel the burn, be sure to switch sides and repeat the move.

What It Does

What It Does

This move is all about the glutes. Your butt will look good and feel good, without having to do boring squats for over an hour. This move will really make your butt sore the next morning, but you’ll feel accomplished! To make it even harder, hold a weight while you squat.

Free Runner

Free Runner

For anyone who hates squats, this workout is totally made for you. It’s easy enough for anyone to do, but it provides some serious results. Begin in a chair squat with your arms by your side. Then jump into the air and kick one foot forward. This will isolate your legs and butt. Do one side for 45 seconds and then switch to the other.

What It Does

What It Does

This one is about is pure power, but will get your heart pounding. This move works your inner thighs, which can be incredibly pesky to tone. These muscles are deep and are extremely hard to isolate and work. This move will improve your cellulite, and also burn fat in your glutes.