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Bodybuilding Execises for the Petite Female

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It can be difficult to choose the correct bodybuilding exercises, especially for the petite female. The exercises below are great because not only are they highly effective, but they can target areas that typically prove troublesome for women, including the arms, thighs, and abdominal areas.

Push Ups

Push ups are one of the best bodybuilding exercises for the petite female. This is due to the fact that push ups are designed to target nearly all of the muscles in the upper body. For beginning female bodybuilders, consider performing push ups up against a wall. Stand with your feet a few feet away from the wall, and your hands planted firmly on the wall at shoulder height. Slowly bend your elbows, and lower your chest towards the wall. Use the muscles in your upper body to now push your chest away from the wall. Do at least ten of these push ups before taking a short break and repeating the exercise. As your strength increases, you can move to the more traditional floor push ups.

Leg Drops

Leg drops are also a great body building exercise for the petite female. Like with push ups, one of the reasons leg drops are so beneficial is due to the fact that they target so many muscles. Leg drops do not only strengthen the abdominal muscles, but also those of the obliques and lower back. To perform leg drops, lay flat on your back with your legs extended into the air. Be sure to keep them as straight at possible. Slowly lower your legs to the ground until you feel your lower back start to pop off the ground. At this point, use the muscles in your core to lift your legs back to their starting position. As with push ups, do ten repetitions of the exercise, rest, and repeat.


The superman exercise is a great, easy bodybuilding exercise that can tone and strengthen the muscles of the back. For this exercise, start by laying on your belly on the floor or an exercise mat with your arms extended out in front of your body and your legs extended behind you. Take a deep breath, and as you exhale the breath, use the muscles in your back to lift both arms and legs towards the sky. Inhale, and slowly lower them back to the floor. Perform ten repetitions, rest, and repeat. For beginning body builders, simply holding the superman pose in the upright position may be enough initially to provide a great, effective workout.


Finally, squats should be included in any great workout, especially for petite female bodybuilders. To perform a squat, start by standing tall with your feet planted on the ground hips-width apart. Slowly bend your knees, and while keeping your spine reaching towards the sky, carefully lower your buttocks towards the ground. Use the muscles in your legs to raise your body back up to the starting position. Do ten repetitions, rest, and repeat.

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