There are times when only body weight exercises will do ? on vacation, too many work commitments for a gym visit, feeling bored with your regular workout, or recovering from an injury or illness.

Body weight exercises can fit in nicely to your schedule, no matter where you are, what you are doing, or what your goals/level of fitness.

You can use body weight exercises as a cardio-based workout or as a strength conditioning routine. Either way, it will ensure your fitness stays on track, even when your location may be off track.

I have picked out the 5 best exercises ideal for women because it specifically targets the glutes, thighs, upper body, and abdominals. All the exercises are excellent for weight control because they are compound movements – the exercises work several muscle groups at once to give you a better full body workout and along the way, burn calories.

You can perform these moves any where at any time, and because you are lifting your own body weight, the exercises are safe and effective for women of all levels of fitness.

So here are the 5 best bodyweight exercises you can do every day.

1. Arm Raises with Back Lunges 2-3 sets x 18 each leg

This exercise utilizes the whole body for an excellent calorie burn. Primarily it works the shoulders, thighs and butt. It also strengthens the back and calves.

• Stand with feet slightly apart. ?Pull in? your lower abdominals (around the belly button) and take a step back and slowly bend both knees for the lunge.
• As you lunge, simultaneously raise both arms straight up and lower the arms as you straighten both legs and stand up.
• Repeat the same movement for the other leg.

Tip: Ensure your front knee stays behind your front toes and does not ?travel? forward. In this way your knees will be protected and you will find it easier to keep your balance. Also ensure the tempo is slow to help with balance and co-ordination.

2. Single Leg Bridge 2-3 sets x 10 -15 each leg

The Bridge is a useful exercise to master. It is very effective in building strength through the glutes for better posture and back health.

• Lie on your back with knees bent, feet flat on the floor, and arms by your sides.
• Lift your hips up off the floor by squeezing the butt and hamstrings. Avoid hyper-extending the lower back.
• Raise your right leg off the floor while keeping the hips elevated. As you do this, press down through your left heel to assist in the hip bridging.
• Hold this position for 30-60 seconds.
• Lower the right leg to the floor, keeping hips elevated. Raise the left leg and repeat the movement.

Tip: Ensure your hips are level by contracting (i.e. squeezing) the glutes (butt). Contract your abdominals also to help support the lumbar spine. If you find the exercise difficult, use your arms and shoulders for support and keep your neck relaxed.

3. Push Ups 2-3 sets x 10-20

This is an excellent upper body workout for the chest, arms, shoulders, back and abdominals.

• You can perform this exercise on your knees until you develop better strength to perform the move on your toes.
• Place hands shoulder-width apart on the floor.
• As you perform the push up, make sure the hips don't sag to the floor nor should they be poking up higher than your spine.
• Perform 10-20 push ups.

Tip: Tempo should be smooth and NOT fast. When doing the push up, brace your core for better hip control. Avoid placing your hands too far forward of your head.

4. Side Plank Oblique Crunches 2-3 sets x 15 each side

This exercise strengthens the hips, thighs, abdominals (outer abs), shoulders and arms.

• Sit on your right hip with knees bent, legs together and right hand on your right ear.
• Raise your hips up as high as you can.
• Hold that position and lift your left leg straight.
• Bring your left knee towards your left chest and simultaneously bring your left elbow to your left knee. This will assist you to bend sideways, all the time keeping your hips up off the floor.

Tip: Avoid bending forward when bringing the knee and elbow together. Remember, you are bending sideways to produce an oblique crunch.

5. Single Leg Planks 2-3 sets x 5-8 each side

This is an excellent exercise to develop balance, and full body strength. Primarily it loads the glutes, thighs and chest, but it also forces the abdominals to engage.

• Kneel on the floor with hands directly under the shoulders. Knees also should be directly under the hips.
• Engage the core and slowly take the knees off the floor until you are on hands and toes as shown in the pic.
• Squeeze the butt and then slowly raise the right leg off the floor to be only on your left foot.
• Hold the balance for as long as possible. Slowly lower the right leg to the floor and repeat on the other leg.

Tip: Ensure your hips remain level and do not rotate when lifting the straight leg. When in the plank position remember to keep the hips level with your spine. You will notice when you are in the correct position when you feel your abs ?tightening? to help with balance. If you can?t feel it in the abdominals that'swhen you know your position is not quite right.

Body weight exercises are a very efficient method of exercising. You don't need any equipment. You don't need to spend any money on gym fees or traveling costs to a fitness facility.

The best way to reduce body fat is through healthy eating choices and regular exercise. These muscle-strengthening exercises will help you better manage your weight during those times when getting to a gym or doing your regular workout is impossible to accomplish.

These exercises will also help speed-up recovery from injury or illness as a prelude to returning to your normal fitness routine. The workout will take no more than 15-20 minutes to perform, leaving you free for other activities that need your attention.

Whichever way you look at it, body weight exercises will keep your body in shape ?..in quick time.