7 Best Exercises for Women to Gain Muscle Without Equipment

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Squats build glutes, quads, and hamstrings. As a woman, building muscle here enhances your curves. Weight loss and decreased body curves will result.

1. Squats

Pushups are one of the best upper-body exercises without equipment. These tone and strengthen arms and upper body. 

2. Pushups

Lunges are great muscle-building workouts for ladies. They work the glutes, hamstrings, and quadriceps differently than squats, stimulating all lower body muscle fibers.

3. Lunges

Glute bridges are the finest technique To target your gluteus maximus, which shapes your posterior. Start on your back, knees bent, feet on the ground. 

4. Glute Bridges

Pic Credit:- Eat This, Not That!

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Side lunges target your outer hip and thigh, generating front-facing hip curves. Start with shoulder-width feet.

5. Side-Lunges

Pic Credit:- Eat This, Not That!

Start planking. Raise one knee and float your foot. Reverse and repeat on the other side when your knee is roughly under your chest.

6. Mountain Climbers

Pic Credit:- Eat This, Not That!

I love side plank bridges. For "side body" toning, they work the obliques, deep core stabilizers, and outer hips.

7. Side Plank Bridges

Pic Credit:- Eat This, Not That!

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