Top 10 Best Exercises for Women

When it comes to building strength, improving mobility, and supporting long-term health, the most effective workouts for women are those that target the entire body. A balanced routine should include upper body, lower body, and core exercises that work together to build strength, stability, and confidence.

At Curves, full body workouts are designed to be efficient, guided, and suitable for women at every fitness level, which is why exercises like these form part of the Curves Circuit.

Below are ten of the best full body exercises for women, along with practical guidance to help you perform them safely and effectively.

1. Bicep Curls (No Weights)

Bicep curls strengthen the muscles at the front of the arms, supporting everyday actions like lifting, carrying, and pulling. Performing this exercise with slow, controlled movement helps maximise muscle engagement without relying on momentum or heavy weights.

How to do it

Stand or sit with arms resting by your sides and palms facing forward
Bend your elbows and lift your hands toward your shoulders
Keep your upper arms still and wrists relaxed
Lower your hands back to the starting position with control

Sets and reps: 12 to 15 reps¹

2. Basic Ab Move

This core exercise supports abdominal strength, posture, and balance. Using a controlled crunch-style movement helps activate the core muscles while reducing unnecessary strain on the neck and shoulders.

How to do it

Lie on your back with knees bent and feet flat on the floor
Place your hands lightly on your thighs
Exhale and lift your upper body while sliding your hands toward your knees
Pause briefly, then lower back down with control

Sets and reps: 20 to 30 reps²

3. Superman (Bird Dog)

The Superman exercise improves core stability while engaging the back and glutes. It supports balance, coordination, and controlled movement, which are important for both exercise and everyday activities.

How to do it

Start on all fours with hands under shoulders and knees under hips
Extend your opposite arm and leg while engaging your core
Hold briefly, then return to the starting position
Repeat on the other side

Sets and reps: 20 total reps³

4. Inchworm

The inchworm is a functional full-body movement that strengthens the core while engaging the arms and shoulders. Moving slowly through each phase helps improve body awareness and control.

How to do it

Stand with feet hip-width apart
Bend forward and place your hands on the floor
Walk your hands forward into a high plank position
Walk your hands back toward your feet and return to standing

Sets and reps: 5 repetitions⁴

5. Glute Bridge

Glute bridges strengthen the glutes and support lower-body power, posture, and spinal stability. This exercise is particularly effective for building strength that carries over into everyday movement.

How to do it

Lie on your back with knees bent and feet flat on the floor
Engage your core and squeeze your glutes
Lift your hips until your body forms a straight line
Lower slowly back to the floor

Sets and reps: 3 sets of 10 reps⁵

6. Squats

Squats strengthen the glutes and quadriceps and support functional movements such as sitting, standing, and lifting. Maintaining proper alignment throughout the movement helps ensure safe and effective results.

How to do it

Stand with feet hip-width apart
Lower your hips as if sitting into a chair
Keep your chest upright and knees aligned
Push through your heels to return to standing

Sets and reps: 12 to 15 reps⁶

7. Pushups

Pushups engage the chest, arms, shoulders, and core, making them an effective total-body exercise. Modifying the movement allows it to suit a wide range of fitness levels.

How to do it

Start in a high plank position
Lower your body with elbows angled slightly back
Push through your hands to return to the starting position
Modify by lowering your knees if needed

Sets and reps: 12 to 15 reps⁷

8. Triceps Dips

Triceps dips strengthen the muscles at the back of the arms and support overall upper-body strength. Controlled movement helps protect the shoulders while targeting the triceps effectively.

How to do it

Sit with knees bent and feet flat on the floor
Place hands beside your hips with fingers pointing forward
Lift your hips and bend your elbows to lower
Push through your hands to return to the starting position

Sets and reps: 12 to 15 reps⁸

9. Reverse Lunges

Reverse lunges strengthen the glutes, quadriceps, and hamstrings while being gentler on the knees than forward lunges. They also support balance and lower-body control.

How to do it

Stand with feet hip-width apart
Step one foot back and lower into a lunge
Push through the front heel to return to standing
Complete all reps on one side before switching

Sets and reps: 3 sets of 10 reps per side⁵

10. Plank

Planks build core strength and support posture, balance, and full-body stability. Focusing on proper alignment is more important than holding the position for long periods.

How to do it

Start in a kneeling plank position
Lift your knees to form a straight line from head to heels
Engage your core and hold

Sets and reps: Hold for 30 seconds⁵

Safety Tips for Full-Body Workouts

Before starting any workout, it is important to prepare your body properly. Warming up increases blood flow to your muscles and helps reduce the risk of injury. Spend 5 to 8 minutes doing light cardio or dynamic movements before beginning your exercises.

During your workout, focus on controlled movements and proper form rather than speed or intensity. If an exercise feels uncomfortable, it is okay to modify the movement or take a short break.

After your workout, allow time to cool down and stretch. Gentle stretching can help reduce muscle tension and support recovery. If you are new to exercise or returning after time away, starting gradually can help build confidence and consistency.

Bringing It All Together

The most effective workouts for women combine strength, cardio, and core training. That’s exactly what the Curves Circuit delivers through a guided, 30-minute full-body workout designed to support women of all fitness levels.

To learn more about Curves women’s only gyms, visit Why Curves and join our supportive community today!