The female athletic body. Highly desired by all. Women want to have them, men want their women to have them.
It’s a body that is strong, but doesn’t look like a she-man. It is strong and feminine at the same time. It is functional and lean with muscle tone. It is also pretty damn hot.
Let’s get a couple of things straight though, if you are going to have a hot, athletic body you will need to have your diet in check. Doing the exercises and then eating like crap won’t get you won’t get the body you want, here are some Reasonable Eating Guidelines you can follow that will be a good base. Eating right is as important as working out.
It’s also hard work. Athletes work hard for their bodies working out almost daily as well as keeping their diets in check. It isn’t easy and it takes work, just like everything else in life that is worth having. The harder you work, the more likely you are to reach your goals.
Now that we have given you some reality let’s get to the exercises.
5 Best Exercises for the Female Athletic Body
You truly can get a great body with only five exercises. You really don’t need to go to the gym and do 30 different exercises, spending hours in the gym. You can do it with just five if you work hard at each. We have to pick some good exercises, though. Exercises that work multiple muscle groups at once. Since we are only doing five exercises, we need to get the most from each one. So, without further ado, let’s get down to business.
5. Inverted Row
Alright, ladies, listen up. If you’re on the hunt for that killer, athletic body and haven’t incorporated inverted rows into your routine yet, you’re missing out. Big time. This is basically the exercise you never knew you needed, but once you start, you won’t want to stop.
First things first, inverted rows are like the cool, underrated cousin of the pull-up. You still get that sweet upper body and core engagement, but with a little less intimidation. If pull-ups make you go “uh-uh, not today,” then inverted rows are your new best friend. They’ll work those biceps, lats, and rhomboids, helping you sculpt that toned back and arms that’ll make tank tops your go-to wardrobe choice.
And don’t even get me started on core engagement. You think you’re just working your arms and back? Nah, your core is secretly getting a workout, too. A strong core not only makes you look amazing but also powers pretty much every athletic endeavor you could think of. Running, swimming, lifting—literally everything gets easier with a solid core.
But here’s the real kicker: the inverted row is super adaptable. Whether you’re a gym newbie or a seasoned pro, you can adjust the height of the bar or the TRX straps to match your level. As you get stronger, you can make it more challenging. How cool is that?
So, if you want an athletic bod and need an exercise that will give you both the confidence and the strength to own any room you walk into, get on those inverted rows, like, yesterday. Trust me; your future athletic, badass self will thank you.
Push-ups aren’t just for the guys; they’re a total game-changer for any woman aiming for that athletic build. Why? Because push-ups are like the Swiss Army knife of exercises—functional, effective, and super versatile. They hit your chest, shoulders, triceps, and yes, even your core. Hello, full-body workout with zero equipment needed!
Now, we all know the push-up has been around for ages, but don’t dismiss it as basic. This classic move lays down some foundational strength like no other. Think about it: every time you push up, you’re essentially lifting your own body weight. That’s some serious power training, and it translates into improved performance in just about every sport or physical activity you can think of.
Speaking of core strength, push-ups are like a stealthy core workout. Sure, they’re targeting your upper body, but your core has to stay engaged to keep your body in a straight line as you lower and lift. A strong core is essential for an athletic body; it’s your body’s powerhouse, giving you better balance, stability, and form in whatever activity you’re into.
Here’s the best part: push-ups come in so many variations. Bored with the standard version? Throw in some diamond push-ups for tricep emphasis, or widen your grip to hit the chest differently. There’s basically a push-up for every mood and muscle group.
3. Kettlebell Swings
Kettlebell swings are a powerhouse move that more women should be incorporating into their fitness routines, especially if the goal is an athletic, toned physique.
This dynamic exercise isn’t just a flash in the pan; it’s been around for centuries and is a staple in functional training programs. One of the key aspects that make kettlebell swings so effective is their ability to work multiple muscle groups simultaneously. We’re talking glutes, hamstrings, lower back, and even your shoulders and grip strength get some love.
Unlike some exercises that are purely isolated movements, kettlebell swings demand full-body coordination. That means you’re not only sculpting those muscles, but you’re also working on your balance, agility, and power. These are crucial attributes for any athletic endeavor. Whether you’re running, lifting, or just carrying groceries, a strong posterior chain (that’s your glutes, hamstrings, and lower back) is a must.
Now let’s get real about cardio. Some of us dread it, but kettlebell swings give you a cardio workout without the monotony of the treadmill. The explosiveness of the swing gets your heart rate up in no time, torching calories and improving your aerobic capacity along the way. Plus, kettlebell swings are low-impact, meaning they’re easier on the joints than many other forms of cardio.
But here’s the kicker—kettlebell swings are incredibly efficient. In a world where women are juggling a thousand things at once, efficiency in the gym is a godsend. With a series of intense kettlebell swings, you can condense what might have been an hour-long workout into a shorter, highly effective session. So if you’re a busy woman who’s aiming for that athletic build, kettlebell swings should be high up on your workout playlist. Trust me, your body will thank you.
If you’re a woman looking to sculpt an athletic body, running sprints should be right up your alley. This high-intensity exercise isn’t just for track stars or football players; it’s a versatile workout that provides an array of benefits that align perfectly with the goal of building an athletic physique.
First off, sprinting is amazing for building leg power and speed. We’re talking about a full lower body workout here—your quads, hamstrings, calves, and even your glutes get fired up when you’re pushing off the track or pavement at full speed.
Sprinting also hones in on your core. To maintain that top speed, your core has to work overtime to keep you upright and balanced. This means you’re not just working your legs; you’re also getting an incidental ab workout. Plus, a strong core is fundamental for pretty much any athletic activity you can think of, from lifting weights to playing team sports.
Let’s not overlook the fat-burning element. High-intensity sprinting boosts your metabolism and has a higher calorie burn per minute compared to steady-state cardio. What’s even better? The afterburn effect. Your body continues to burn calories long after you’ve finished sprinting, thanks to the increased metabolic rate. This is key for anyone aiming for a lean, athletic build.
And let’s not forget the time factor. Sprinting is the epitome of a quick but highly effective workout. For busy women who might not have a ton of time to spend in the gym, this makes sprinting an ideal choice. A few short bursts of high-intensity sprints can yield the same benefits as a much longer workout, which means you can get more bang for your buck, timewise. So if you want to look and feel more athletic, lace up those running shoes and hit the track. Your future athletic self will thank you.
If you’re a woman eyeing an athletic body, mastering sqyars should be at the top of your to-do list. First things first, squats are a powerhouse when it comes to building strong, toned legs. Your quads, hamstrings, and glutes will all be begging for mercy, in a good way. Different variations target different muscle groups, so you’re really covering all your bases. Front squats are great for quads and core, goblet squats are fantastic for beginners, and back squats are your go-to for overall lower body strength.
But it’s not just the legs that benefit. A good squat requires core engagement, which is vital for athletic performance and stability. Your lower back and abs play a pivotal role in helping you maintain form. This core engagement translates to better performance in other sports and activities. Trust me, you’ll notice the difference when running, jumping, or engaging in any athletic endeavors.
Squats also work wonders for your flexibility and balance. Getting deep into a squat necessitates good hip, ankle, and shoulder mobility. The more you squat, the more flexible these joints become. This increased flexibility and mobility can significantly improve your performance in other athletic activities.
Beyond physical benefits, squats also encourage mental toughness. When you’re at the bottom of a heavy squat, it’s all on you to power through and rise back up. That mental grit is a crucial aspect of athleticism and can give you a psychological edge in other areas of life too.
There are the top 5 exercises for an athletic body for women. These will get you there. But if you are looking for more we have a bonus list below. The ones below are a bit more hardcore, but make no mistake, the exercises above will deliver.
Bonus Exercises:
Deadlifts – A whole body kick ass exercise, main emphasis on the legs, butt and back.
Power Cleans – Another whole-body exercise that kicks major ass.
Chin ups/pull ups – This one can be tough for most women. Check out our Different Way to Improve Your Pull-up article to have you doing pull-ups like a boss in no time. Pull ups are great for the back.
Lunges – Lunges are another great lower body exercise. The main emphasis is on the quads and the glutes.
Bench Press – The king of upper body exercises. Emphasis on the chest, triceps, shoulders, lats and abs.
Final Word
In a nutshell, crafting an athletic body isn’t about sticking to one kind of exercise but embracing a well-rounded routine. Whether it’s the explosive power from kettlebell swings, the speed and agility from sprints, or the raw strength from squats and inverted rows, each of these exercises offers something unique.
And let’s not forget push-ups, a true measure of upper body endurance and strength that’s as convenient as it is effective. Remember, consistency is key. These exercises might be challenging at first, but that’s the point.
Stick with it, and you’ll be well on your way to achieving that athletic body you’ve been dreaming of. So what are you waiting for? Time to hit the gym, track, or wherever you do your best work.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
