Core Workouts For Women

core workout for women

 

 

It is everyone’s wish to keep fit and have a perfectly shaped body. As a woman, there are a number of features that you would like your body to have and the part which almost every woman is obsessed about is the midsection area. Most of the women would like to have the best abs and will do anything to attain this goal. Working on this area can be sometimes hard because a large proportion of the body fat is holed here. Since time in memorial, crunches have been used to achieve this goal but they seem to be slow and ineffective. There are far much better core workout routines for women which when followed can help you get the desired results. Here are some of the most effective core workouts for women.

Ball Roll Out

 

ball roll out

This workout will involve all parts of the core muscles while doing the exercise and also the hip muscles will not be involved too much during the exercise hence minimizing chances of one getting back injury. Ball Roll Out is the perfect workout for the new moms as helps in the realignment and strengthening of the spine after they have given birth.

To do it, you are supposed to kneel behind a large exercise ball and place your palms on top of it while keeping your arms in a straight position. In a slow and systematic way, roll the ball forward away from you and in the process stretch out. Roll it the farthest that you can but keep in mind taking care of the balance.

 

Kettlebell Windmill

kettlebell Windmill

The exercise majorly deals with the side abs. During the exercise grab a kettlebell using the lefthand and then stand with your feet more than hip-width apart. While on this position, bring the weight next to your left shoulder then press it overhead. Rotate your chest to the left and look up at the kettlebell as you try to touch your right foot with your right hand. After pausing for a minute, return to the start keeping your left arm extended. Do around eght reps before lowering the weight and then repeat the procedure on the other side.

Side Planks

side plank

Side Planks moves train the core muscles how to do natural bracing movement and the workout involves the movement of both the abs and the back which work together in preventing the spine from collapsing into a C-shape. Lie on your left side with your left forearm on the floor perpendicular to your body and your right hand resting on your side. stack your legs and hips and pull your bellybutton in towards your spine. Raise your body by straightening and lengthening the waist so that you are balanced on your left forearm and the bottom of your left foot.

 

Swiss-Ball JackKnife

swiss ball jackknife
The workout focuses on the lower abs. First get into a pushup position where your arms remain straight and your shins rest on a stability ball.Try to roll the ball towards your chest by pulling it forward using both of your legs and feet. Pause and then return to the starting position by lowering your hips as you push the ball backwards using the legs. Do 10 reps for effective results.

 

Yoga Beginner Boat

yoga beginner boat

The unique point about this workout is that it completely activates the obliques so as to offer support to the main abdominal muscles. Sit up on the floor maintaining a straight posture while your arms are down and the fingertips point directly towards your feet. Try hard to maintain your tall and lifted spine as you lean back, balance on your sits-bone and then lift your legs from the floor up to the heights where you are most comfortable. Use the fingertips to maintain balance and bend your knees up to the maximum levels of your strength. Lift your arms till your fingers are at the same level with your knees. Maintain this pose for 10 slow counts while ensuring that you stay tall and that your chest is lifted.

 

The Unsupported One-Arm Row

unsupported one-arm row

While your right hand is holding the kettlebell, place the top of your left hand on your lower back and start with your feet shoulder-width apart. Lower the torso till it is almost parallel to the floor while keeping your back flat and knees slightly bent. Let your right arm hand directly from the shoulder. Pull the weight to the side of your chest without moving the torso. Pause and then lower the weight back to the start. Do a total of eight reps and repeat the process using your left arm.

 

Pilates Double Leg Stretch

pilates double leg stretch

The workout strongly involves the bottom parts of the abs which help aging women who try to get rid of the lower pooch ab. Lie on your back with your belly button pulled towards the spine. Bring the knees towards the chest and grasp your shins in your hands while at the same time trying to lift your head, neck and the shoulders from the floor. Inhale deeply while trying to extend your legs out straight off the floor and stretch your arms directly behind you which will in turn make the elbows to be alongside the ears.