Why all women need a stronger core and exactly they can get one is the everyday question for their surroundings. The answer might be that having a strong, well-functioning core is so much important for the beautiful appearance of the women in their bikinis. But not only for good-looking, having a strong core is vital to people’s health and vitality, as well.
To achieve these goals, they have to go through a consistent workout routine and to improve their health and fitness, focusing on strengthening the rectus abdominis (6-pack) and the lateral abs or obliques.
Here are the reasons why women are going to do workouts:
-
Improving Workout Performance
Workout starts with the strength of the core and core muscles that support the rib cage, shoulders, spine, and hips.
The movements like squats, push-ups, lunges, planks, chin-ups, deadlifts, and burpees allow women to use a great amount of resistance and all work through a large range of motion, helping them to burn calories, shred fat, and build strength.
Another great feature of improving the core strength is that it actually improves the range-of-motion at the hips and shoulders.
If the goal is to improve fitness and take that next step, strengthening your core is the right way to go forward!
-
Injury Prevention
When new women join any workout program the first thing known about her is the injury history.
For the women that experience a history of low-back pain, it is necessary to design the program to combat this problem. When the women’s core becomes stronger, they start to move and feel so much better.
Strengthening the core, especially abs, will take the pressure off the low back and actually improve the posture. From a fitness standpoint, the stronger core prevents an injury.
-
Improved Activities of Daily Life
This strength of the core and the overall body will make the daily activities, like picking up the groceries, the children, or grandchildren easier.
Easier will be also going up and down the stairs, doing yard work or even the laundry
10 the Most Effective Core Exercises for Women
To avoid the confusion of what to do first we’re offering you the top 10 favorite core exercises for women.
General instructions: – Do these two to three times a week.
-
Planking
There are two ways to regular front plank: – on the forearms or on the hands. Both are good, you just need to avoid any health problems with the wrist, forearm, and choose the one that suits you best.
Instructions:
- Start in quadrupeds, keeping your arms or elbows directly under your shoulders.
- One by one, fully extend both legs backward, keeping the weight evenly distributed between the hands and toes.
- Keep your back perfectly straight by pulling the belly button in your spine, thinking about how to straighten your pelvis toward your nose.
- Do not hold your breath, breathe throughout the exercise.
- Due to the extreme importance of shape, so as soon as you feel your back start to fall or your buttocks float upwards, going down, rest a bit and move on.
- Start holding the position for only five to ten seconds at a time and then continue working until you can hold the position for a full minute without a break.
Video:
-
Crunches
Crunches if done properly can be very effective.
Instructions:
- Lie on your back and bend your knees with your legs flat on the ground and aligned with your hips.
- Cross your arms over your chest and pull in your chin.
- Looking at the ceiling with a flat neck and aligned spine, squeeze the abdomen and lift the shoulders and upper back off the ground. Leave the lower back and protrusions on the floor.
- Hold the upper position for a second, then slowly and in a controlled manner, lower your upper back and shoulders back to the ground.
Repeat the exercise 10 times or as long as you can maintain the right shape.
Video:
-
Standing Crunches
This great exercise challenges your core strength and stability of the muscles in your legs, ankles, and feet.
Instructions:
- Stand with your feet slightly wider than shoulder-width apart, keeping your toes turned ever-so-slightly outward
- Placing your hands behind your head position your elbows pointing outwards, away from your ears.
Variation 1:
- Bending and lifting your left knee, twist your torso to bring your right elbow in the direction of your left knee.
- After holding the top position for a second, slowly untwist and return to the starting position.
- Repeat the movements on the opposite side.
Variation 2:
- Bending and lifting your left knee, point your knee out towards the left.
- Simultaneously, bending laterally at your hip and using your obliques pull your left elbow down to meet your left knee.
- After returning to a neutral position, repeat on the opposite side.
Video:
-
Bicycle Crunch
This variation of crunch is another exercise that is incredibly effective if done properly.
Instructions:
- Lying on your back with your legs stretched out place your hands behind your head, and elbows pointing out the side.
- Lift your shoulders off of the ground and slightly lift one or both of your legs off of the ground.
- Bending your left knee in towards your chest twist your torso to bring your right elbow across your body towards your left knee.
- Holding the top position for a second un-twist and return to neutral.
- Repeat the movement on the opposite side.
Video:
-
Toe Reach Crunch
Instructions:
- Lying flat on your back, lift your legs straight in the air at a 90-degree angle to your torso.
- Flex your feet like you are pushing your heels towards the ceiling.
- Raising your arms, point them straight out from your shoulders.
- Keep your neck in neutral, and pulling your belly button in towards your spine lift your shoulders off the ground to reach straight up and touch your toes.
- After holding the top position for a second slowly lower back down.
Video:
-
Leg Raise Reach Clap
This dynamic movement challenges your core through a range of motion.
Instructions:
- Lying on the ground, place your legs outstretched and arms at your sides.
- Lifting your legs off the ground (at a 45-degree angle), keep your lower back pressed into the floor.
- Pull your legs up a little higher (at 90-degrees) simultaneously lift your shoulders and upper back off the floor.
Reaching forward with your arms, clasp your hands behind your knees, and then slowly return to the neutral position.
Video:
-
Opposite Leg and Arm Lifts
This exercise strengthens your deep inner core muscles. Do it well and properly with regular breathing.
Instructions:
- Begin on all-fours, keeping your hands and knees stacked under your shoulders and hips.
- Pulling your belly button into your spine, tuck your pelvis.
- Taking a breath in, on the exhale extend your left arm straight ahead of you and squeeze your glutes to extend your right leg straight out behind you.
- Keep your body straight (do not rotate) and keep your hips squared to the ground.
- After holding the position for one second, lower back to neutral, and repeat on the other side.
Video:
-
Single-Leg Stretch
Instructions:
- Lying on your back, lift your legs to a 45-degree angle.
- Tucking your chin, raise your shoulders and upper back off of the ground.
- Bringing your left knee into your chest, hold it with your hands, and stay in this position for two seconds.
- Returning to neutral, repeat on the opposite side.
Video:
-
Cobra
This exercise works the abdominals as well as the back-core muscles.
Instructions:
- Lying on your stomach on the ground, keep your arms bent and elbows tucked in by your sides.
- Squeezing your legs together and squeezing your glutes, draw your belly button into your spine.
- Lifting your chest, raise your arms off of the ground.
- Hold this position for a second or two, breath normally.
- Return slowly down to neutral and repeat.
Video:
-
Russian Twists
This exercise works the abdominals and obliques, but also your deep hip muscles.
Instructions:
- Sitting on the ground keep your knees bent and feet flat on the floor.
- Lifting your feet up so that your shins are parallel to the ground, leaning back slightly.
- Pulling your belly button into your spine, keep your back straight and chest tall.
- Clasping your hands together, twist from your torso to one side, and touching the floor with your hands return to center.
- Twisting to the opposite side, return to center, and repeat.
Video:
Sources: www.dynamicsc.com