7 Core Exercises for Women to Do at Home – Get Incredible Results!
We all know that exercise is very important to stay in good physical shape as well as health. People do not shy away from hard work when it comes to ripping body muscles or abs. However, the one thing that people need to realize is that core exercises for women and men are just as important as any other workout. The importance of exercise is well explained in Wikipedia
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What are core exercises for women?
Core exercises target the overall body posture, balance, and fitness. The core muscles are mostly located in the pelvis and trunk of the body.
These muscles are important to be worked on to maintain overall body posture and balance as well as to stay in an attractive shape altogether. By the end of this article, you can do core workouts for at home.
Reasons to engage in core exercises
As pretty obvious by the name; core exercises are all about working on the fundamental core of the muscles and making them stronger. Hence, this is reason enough to work on the core muscles of your body if you want better health, improved posture and physical balance as well as ample of physical strength and energy.
Here are all the reasons why we encourage you – particularly as a woman – to engage in core exercises multiple times a week; if not every single day!
- Resists minor injuries
This is the key. We all presume that core exercises are all about losing fat or building muscle. In reality, there is a lot more to core exercises than merely burning the fat layers off. Core exercises are extremely helpful even beyond these things. These exercises are known to make your body stronger; in ways that are unimaginable for instance making your physical being resistant against minor injuries and harm.
This is true actually. Core exercises not only strengthen the muscles but also make them very good strength-wise. Hence your body develops the ability to shrug off minor injuries and does not respond to physical harm in the same severe way any longer.
- Reduces back pain
Often working long hours and sitting in front on the desks non-stop leads to back pain. Backaches have become very common in young adults these days and it is definitely attributed to the lack of physical activity in our lives in today’s day and time.
Core exercises work on the back muscles and target the core of the muscles right beneath the spinal cord. This makes the core of the back strong and powerful. This reduces back pain by deflating the symptoms as well. Core Exercises for Women can reduce your back pain to a great extent if you have one.
- Ample physical strength
Physical strength and energy are definitely needed by both men and women but let’s be honest. Women definitely lead a more gruesome and hardworking life than most men do. This is because women usually have their lives splits into several halves; family, house maintenance, work, in-laws, husband, kids and social life.
All this sums up to be very hectic and hands down need so much physical energy too! So what is the best way to boost your physical strength and power? You can easily fuel your body with ample energy by engaging in core workouts like crunches, squats and brisk walking.
- Better body shape
With Core Exercises for Women, No matter how much you deny it; the truth is sure that you will get a better body shape only if you work on the core muscles.
This is the only way your muscles and overall body curves will become more defined. In addition to this, you will also end up having a better posture that will make all clothes look good. It will give you a renewed sense of satisfaction and self-confidence. You will feel just as good as you look.
Why should women exercise?
There has always been major discrimination between men and women even when it comes to working out. Whilst men are always encouraged to go to the gym and have special places dedicated to them – women are not privileged enough to do the same.
Co-workouts are not discouraged completely but women for sure find it hard to get the time to hit the gym on daily basis. But this does not mean that as a woman you should leave your body unhealthy or inactive. You can easily engage in core exercises at home to work on your physical built and shape. The best reason to burn body fat with core exercises is because it helps to burn body fat at a very high speed, This guide on Core Exercises for Women will help you to the greater extent to achieve your desired body shape.
7 core exercises for women – Get Started Right Now
The one thing definitely scares people for doing core exercises is that it puts a lot of stress on the body and this is why people usually avoid engaging in them.
It is undoubtedly very difficult to engage in core exercise if you have no prior experience of putting such strain on your body. Nevertheless, you can always give it time and start off slow. There are some exercises which are ab exercises for women at the gym.
There are people who think that you always need to start off by doing 100 crunches or leg raises in a day. The good news is that core exercises do not always mean you have to be doing 100 deadly crunches in one day. Core exercises for women can be easy and simple without involving any fancy workout equipment. Here are 7 exercises that you can do at home.
If you have anything to do with fitness or have the slightest knowledge about it – you will know the importance of planks. Planks works on the overall body muscles and the results are very quick as well. In fact, planks are considered as one of the most important core exercises with maximum effect on the body of the individual.
How to do it?
This is the first exercise of Core Exercises for Women, Planks are brilliant to burn body fat at a very high rate. You need to lift your body on your arms and toes and balance the entire body weight for as long as you can. You can start off by doing it for a few seconds and can proceed by continuing to do it for a few minutes.
- Hip lifts
As it is commonly known, the basic core muscles are located in the pelvic region. Hip lifts are easy and simple core exercise that works on the pelvic muscles and strengthens them. You can start by doing 3 sets of 15 reps and it will not take you more than 15 to 20 minutes to do so. You can gradually increase the number of reps according to your stamina level. This is one of the ab workouts at the gym for beginners and also a lower ab exercises for women & men.
How to do it?
Hip lifts are brilliant to work on the buttock muscles and shape them amazingly. Hip lifts re very easy to do as well. All you have to do is lie straight on your back and raise your legs in half raised position with the feet straight on the ground. Arms should be straight beside you on the floor.
- Bicycle crunches
Bicycle crunches are actually very fun core exercise. It involves laying straight on your back and raising your legs up to imaginary ride a bicycle with your legs. This is a very helpful core exercise that helps to work on the thigh and lower pelvic muscles.
There are rarely any exercises that are not hardcore but are very effective. The bicycle crunches is once such amazing workout that helps to work on the lower body muscles without seeming very hard to do. If you are looking for Core Exercises for Women which also loses weight as well shapens, Then this exercise is mainly for you.
How to do it?
How many times have you played around with bicycle crunches? They are fairly easy to do as well. You need to lie on your back, raise your legs above in a crotch position and then move them in cycling motions rapidly. Do this as many time as you possibly can! It will put immense pressure on your thighs and lower back. The love handles are also targeted with this core exercise.
- Leg lifts
Leg lifts are helpful to target the lower belly muscles. So if you are planning to work on your lower abdomen and aim for a flatter tummy – leg lifts are surely the one best thing that you can trust. They might sound simple by the name but leg lifts are very deadly. In fact, they are the most dreaded core exercises to do at home because even experts find it difficult to do more than a few leg lifts in one go. The impact that leg lifts have on the lower belly muscles are however amazing.
How to do it?
Leg lifts are the key to work on the lower belly muscles and flatten them by stretching the muscles of the abdomen. The best way to do leg lifts is to lie flat on your back and get some support for your arms. If you cannot get any support for the arms, you should spread your arms straight by your sides. Put all pressure on your lower body side and lift them up repeatedly. Repeat this for 20 to 30 times and do 3 sets.
- Sit ups
Sit ups are most important core exercise. Most of us are aware of these exercises because we were usually punished with sit ups at school by our teacher. The amazing thing is that it was little known at that time that sits ups are actually not punishment but rather a blessing because of the amazing tone the abs and belly muscles. Sits up also known as crunches are one great way to target the hamstrings, thigh and calve muscles.
It also works on the buttocks. There are many reasons why you should indulge in crunches. It is one exercise that greatly target your lower body muscles particularly the leg muscles and make them more defined and sharp. This is one of the main exercises in 7 Core Exercises for Women to Do at Home, This is a total body workout.
How to do it?
Doing sit ups is very easy. Many of us have even done it at school as a punishment so we surely do know the basics of it. You have to stand straight, sit up and then sit down. However doing crunches as a core exercise is a little different as you have to make sure that your arms are stretched out right in front of your arms in a specific angle and are held straight. You cannot have any support to sit up or sit down. The pressure should only be put on to your leg muscles.
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- Speed Walking
Speed walking is actually the best of all overall weight loss tricks. It helps one to burn around 800 to 1000 calories by just brisk walking for around an hour. It actually doesn’t get better than this. Long walks with headphones are not only a physical benefit but also a mental relief, away from the hassle of everyday life!
How to do it?
Speed walking is as easy as it seems. You just need to put your best shoes on and start walking at a brisk pace. Swing your arms back and forth and move as fast as you can. The best way to know that you are working out at the best rate is if your heartbeat accelerates whilst you walk.
- Static Lunges
Lunges are a great core exercise that targets the hamstrings, thighs and buttock muscles. Carrying weight while doing lunges will speed up the process and make results appear faster. Keep back straight and move forward and backwards. Static lunges is not a very popular core exercise because it is definitely hard to do this without any professional fitness expert supervision.
It requires you to put a lot of stress on your body and this can be challenging for many people at first. However, if you start of slow and steadily build the pace only then you can achieve your target and get accustomed to this amazing workout. It surely does wonders to your body and you only need to get the hang of it which will be possible with time. You can also do it with weights to make it core exercises with weights.
How to do it?
The best way to do static lunges is to stand straight on your legs and bend a little towards the forward direction. You can then move ahead with one leg at a time whilst stretching the other leg to the maximum extent.
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“Lack of exercise is bad as smoking,” said this website. We hope you have liked the article on “7 Core Exercises for Women to Do at Home”, These are the best ab exercises that really work. As a Human being its very essential to keep our body fit to look awesome and keep our systems fresh and natural, We hope these tips help women to keep their body fit. Subscribe to our newsletter to receive instant updates as soon as it has been published by Build Healthy Life Team.