7 Weight Loss Exercises for Women That Actually Work

Using exercise to help you lose weight can be an effective tool if you do it correctly, but if you don’t, you may just be wasting your time and hurting your progress along the way. If you want to maximize your results from weight loss exercises, make sure you incorporate these seven weight loss exercises for women into your routine; they’re specific to the needs of women, and will help you lose weight and achieve your fitness goals faster than ever before!

The squat

A basic squat is one of the simplest and most common weight loss exercises for women. The squat strengthens your muscles and gets your blood flowing, and helps your body look leaner by toning the muscles in your legs.


Squats can also improve mobility and balance. To do a squat correctly, stand with feet shoulder-width apart with toes pointing forward or slightly out. Then push your hips back and bend your knees to lower down into a chair position until thighs are parallel to the ground. Make sure you don’t round your back as you come down.

[epcl_box type=”success”]Get Rid of Unwanted Leg Fat with These Tips[/epcl_box]

Pause at the bottom of the movement, then push up through your heels to return to standing position. Try 10 squats before each workout; do 3 sets with 10 reps per set during each workout
As we said earlier, there are many weight loss exercises for women that work well such as squats which help tone muscle in the legs among other things so be sure to incorporate them into any weight training routine that you may be doing as well!


Single leg squat

Doing a single leg squat is not just an ordinary leg exercise. One of the main reasons that this exercise is such a good weight loss exercise for women is because it requires your abs to be engaged throughout the entire move.

Doing so helps activate muscles that are often forgotten during other weight loss exercises. Plus, squatting requires more of your muscles to work harder than any other bodyweight move out there which can give you a great cardio workout and make your body burn more calories than usual too!
Additionally, doing a single leg squat gets your butt activated too.


The gluteus maximus muscle in particular contracts as you go down into the position and then releases as you come back up.

The lunge

A simple exercise, the lunge builds power in your legs and improves balance. Stand with your feet about hip-width apart. Take a big step forward with one leg, bend both knees to lower down into a squat. Push up through your heel to return to start position.

Repeat on the other side. Alternate sets of lunges on each side for 3 sets of 10 repetitions. Alternating crunches: For this exercise you need a mat or towel folded in half and tucked under your head like a pillow. Lie flat on your back, bend your knees and keep them just as close together as possible so that they touch the ground on either side of you.

Hold this position while lifting both arms out to the sides at shoulder height or above them while balancing on the hands only. Begin by drawing small circles with the hands at first and then slowly moving them up until they are directly over each other before lowering them back down to their original starting point again.

[epcl_box type=”success”]10 Weight Loss Tips to Help You Shed Pounds Fast![/epcl_box]


One of the most challenging aspects of weight loss is losing and maintaining muscle. One way to do this is by training your posterior chain muscles (a term that covers the muscles on your backside and in your lower body). Think deadlifts: they help you tone your glutes, hips, hamstrings, back, calves, and quads all at once.

And guess what? Deadlifts are a compound exercise that not only activates a ton of muscle fibers but also improves coordination, balance, and core strength. Not bad for one move! To get started, start with five sets of ten reps. As you get stronger, increase the number of sets and decrease the number of reps until you’re doing just one set with three-to-five reps per set.


Dumbbell sumo deadlift high pull

This exercise will work your lower back, upper back, arms, core and legs. Be sure to do this with a wide stance, with one foot closer to the plate than the other. With your head up and facing forward, take the weight in both hands at chest level with an overhand grip. Keep your knees slightly bent as you dip down until your torso is below parallel to the floor.

Push through your heels while keeping your back flat and pull up to standing position while rotating the weight towards your face. This should resemble a sumo-style deadlift high pull motion that completes one rep.

Split squat

The next exercise is the split squat. This weight loss exercise for women combines your balance, strength, and flexibility to help you get in shape fast. Split squats are a lower body workout that can improve your endurance, power and agility.

The starting position is standing with one foot forward and the other back (like a lunge). Your front leg should be bent at a 90 degree angle, while your back leg should be stretched out as far as possible behind you. Do not let either foot point up or down but keep them flat on the ground.


Start by standing in front of the bench, about two feet away from it. Put your weight on one foot and lift the other foot up to place it on the bench. Now bend at your hips, pushing your butt back as you move down towards the ground with straight legs.

While bending down, do not let your knee touch the ground before returning to a fully upright position with toes pointing forward (the heel of the first foot is always kept off of the ground). Keep pressing through this heel as you lower and return back to an upright position. Hold onto something if necessary or switch feet so that you are now standing on both in front of you rather than just one (similar but opposite to a lunge).