Having a flat belly has become all the rage nowadays. Everybody is pursuing the elusive goal of having well-defined abs. But having a strong core is not just for showing off. If your core is healthy and strong, it will help you a lot in your general health and daily activities. Before we tell you all about the incredibly useful core exercises for women that will help you achieve your body goals, first let us learn about your core. What exactly is it and how strengthening it will help you in your daily life?


What is your core?
Functions of your core
Benefits of a Strong Core
Types of core exercises
Best Core Exercises for Women
Tips and Tricks
Frequently asked questions

 

What is your core?

First of all, let us understand what encompasses your core. In general terms, your core is made up of practically the whole of your torso. A lot of your movements and activities that you perform daily depend upon your core muscles[1]. The area of your belly and your mid and lower back together make up the major muscles of your core. Your hips, neck, and shoulders are also part of your core, but to a minor extent. Strengthening your core mostly involves working on your major core muscles to build them up and make them stronger.

Functions of your core

The core consists of the muscles which are used in any dynamic movements made by your upper body. It also provides you with internal pressures which are used, for instance, in expelling your bodily waste. Core muscles also provide you with essential functions like holding in your bowel movements. This is termed as continence. If you have weak core muscles it can result in disorders where you are unable to hold your bowel movements i.e. incontinence.

Women use their core muscles during pregnancy[2] and labor which makes it essential to keep your core muscles fit and healthy. Core muscles also allow you to hold your breath by closing your thorax. So, core helps indirectly in a multitude of necessary activities like pushing, lifting, exertion and birthing.

The core is of foremost importance when you have to use your torso movements to accomplish tasks, including most outdoor sports. Core also determines how good your posture is. Core muscles align your spine, ribs, and pelvis so that you can exert or resist force.

All in all, your core defines how strong you are, and your ability to perform functions which require strength and exertion. This definition will include most of the activities that you perform daily. Now, let us have a detailed look at the benefits of having a strong core, other than just looking great.

Benefits of a Strong Core

Having good core health is essential as it is what defines your body’s power. You core not only provides you with faculty for movement, but it also holds your internal organs[3] and nervous system. Building up your core muscles increases your power level. A strong core also improves your ability to balance and your stability. A weak core makes you more prone to injuries. In short, having a strong and flexible core will aid you in basically anything you do. This is because the core also acts as a link between your upper and lower body.

  • Everyday Tasks:

Everything you do in your typical day depends and relies on your core. Be it taking a shower, bending to put on your shoes, sitting, or standing. Everything you do everyday call upon your core to perform. Even when you think you are not doing anything, like sitting, involves core muscles. This makes it paramount to have healthy core muscles so that you can go about your daily lives without any hassles.

  • Improving Balance and Stability:

Exercising your core trains your muscles in your pelvis[4], back, hips and abdomen to work together with each other. Ultimately, this leads to you having a better posture and consequently better balance and stability. Having good balance will elevate many of the everyday activities you need to perform. Your general quality of life and performance will be boosted.

  • Prevents Injuries:

Having poor core health increases your chances of getting an injury. The injury may occur from outside, like failing to perform basic movement functions, or from inside, like from having bad posture causing back problems. You can avoid such mishaps if you have a developed and strong core. Most of your movements and actions start first from your innermost muscles. So, it is important to work your core from inside out. You should include basic core strengthening exercises in your daily routine. Try drawing in your abdominal muscles[5] by taking a deep breath to pull your gut in and then holding it. Perform this simple exercise daily multiple times to get a head start in improving your core.

  • Protects your internal organs and central nervous system

Since your core muscles house most of your internal organs and spinal cord which is very important for the central nervous system[6], there is nothing more important than taking care of it. Your central nervous system is your lifeline. Having a weak core can put undue pressure on your spinal cord, which can lead to some serious problems later on in your life. Such problems can deteriorate your quality of life immensely.

  • Helping with back problems

Having a weak core can lead to back pains and even bigger problems like the risk of debilitating injuries. Most people of the world experience back pain[7] at some point in their lives. A big part of that statistic is people who haven’t worked their core out enough. Having a strong core reduces the risk of having back problems. This is because a strong core takes care of your all-important spine.

  • Improves Posture

A good posture is extremely important for your health and body language. Having an upright and tall posture will make you more confident. A slumped or low posture is not just bad for your well being, it also projects an image of weakness and defeatism. So, having a good posture will not only improve your health but also aid in you moving ahead in life.

  • Improves Breathing

If you are reading this, you are breathing. Breathing gives you fuel for life. So the importance of breathing isn’t lost on anyone but people hardly ever consciously work to improve its quality and consequently your life’s quality. Towards the top part of your core rests your diaphragm, which is essential for the act of breathing. If you have a healthy and strong core, your diaphragm will be stronger too which will aid a lot in breathing correctly. Studies have shown, exercising and breathing from the diaphragm relaxes you and busts stress.

  • Improves Digestion

Since your core houses your organs, having a weak core can adversely affect them and shrink them which leads to indigestion. Working on your core increases your abdomen’s flexibility and stability which is like a boon for organs which work on your metabolism[8], excretion, nutrition and hormonal balance. Ultimately, all this will help you lead a better and happier life because you will look and feel your best.

  • Improves heart health

Although most of your belly fat lies right beneath the skin, some of the fat seeps in between your abdominal wall and organs like liver and intestines. This fat is called visceral fat and it is extremely harmful towards your health and well-being. It can lead to serious problems like heart issues and breast cancer[9]. That is why working on improving your core health should be at a top spot on your list of fitness goals.

  • Toned Abs

Now comes the reason for which most people would like to work on their core. Having a flat belly[10] and toned abs are pretty much the fitness and beauty standard nowadays. And it does look great and is sure to turn heads when you head out to the beach. Having a good looking body boosts your confidence greatly and ultimately helps you live a happier and more fulfilling life.


Types of Core Exercises

Now that we have sufficiently explained the reasons which make working on your core essential for your health and well being, let us dive into the exercises which will help you achieve a strong and healthy core. Working on your core is a little bit different than exercises which focus on a particular muscle group. Core exercises for women or otherwise focus on working on as many muscles as possible included in the core. Core exercises engage almost your entire body, not just your abs.

There are many different forms and types of exercises which focus or help build your core muscles. Exercises like Yoga[11] and pilates are included in this. Other than these, swimming and cycling are a couple of examples of such activities. Most core exercises are more convenient to do than the traditional gym exercises as they don’t need any equipment. Core exercises utilize your body-weight for the most part. Core exercises can be divided into a few different types. Most of the individual exercises are going to fall under these wider umbrellas of exercise types:

  • Isometric core exercises:

These are a different type of exercises than most. You won’t have to perform a repetitive motion to build muscles in this one. You will have to hold a particular pose or position for some specific period of time. These positions will exert your different body muscles and work on them that way. A couple of common examples of isometric exercises are:

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Plank: In this exercise, you hold your body in the position of a push up for a certain period of time. You can also put your weight on your forearms which you can lay against the ground.

Bridge: In this exercise, you have to lie on your back, with your knees bent and in the air and your feet flat on the ground. Then create a bridge shape with your body by raising your hips off the ground and then holding the pose.

  • Fitness ball exercises:

These exercises utilize the large inflated balls that you may have seen at the gym. Doing exercises on or using these balls include an element of instability which forces your body to utilize many muscles which you generally won’t work on much.

  • Dynamic core workouts:

These are the exercises which involve constant motion of your body parts. You may also have to utilize weights in these types.

 

Best Core Exercises for women

Now, we are going to provide you with a list of the best exercises for women, which are going to help you get those toned abs and enviable flat stomach:

core exercises for women
core exercises for women

Plank
Jackknife
Lying Leg Raises
Basic Crunches
Cross Crunches
Cat-Cow
Tabletop Bridge
Flutter Kicks
Quadruped Arm/Leg Raise
Diamond Back
Scissor Clap
Ab Sprint
Pike-Up
Alternating Plank Balance
Drum
Low plank oblique lift
Bird Dogs
Commando
Side Hip Raises
High Plank Shoulder touch
Swimmer
Plank Jacks
Side Plank Crunches
Plank Rotations
Plank Reach-Through
High Plank Walk
Dumbbell Oblique Crunch
Crab Kick
Garhammer Raise
Balance Ball Sit-Up
Balance Ball Crunches
Balance Ball Leg Extension


Plank

How to do it?

  1. Lay down on your stomach. Put your forearms on the floor. Your elbows should be directly underneath your shoulders and your arms should be pointing forwards and parallel to each other.
  2. Stretch your legs behind you, raised and rested on the toes, which should be on the floor. Your body should be resembling a straight line, parallel to the floor, at this point.
  3. Now, crunch your core and basically all of the midsection. Make sure to keep your butt in a straight line to the rest of your torso, parallel to the floor.
  4. Keep your head and neck in a normal neutral position so that you are looking down straight.
  5. Lastly, just hold this position.

A plank is a simple exercise which will not only work on your core but also on your glutes and hamstrings. This classic exercise will also help improve your posture, balance, and stability. There are many variations too which come out of this basic plank exercise. This exercise will strengthen your core and work on your whole body at the same time. It will provide you with the strength needed for many other exercises.

Jackknife

How to do it?

  1. Lie down on your back.
  2. Extend your legs straight and also extend your hands straight overhead.
  3. After that, press your lower back into the ground. You have reached the starting position.
  4. Now, point your toes and squeeze your thighs and glutes together.
  5. Then lift up both your legs and upper back into the air to form a V shape with your body. Reach with your hands towards your legs.
  6. Now slowly return to the starting position.
  7. Repeat.

Lying Leg Raises

How to do it?

  1. This one is a basic exercise. First, lie down on your back. Keep your legs together and straight and your arms at your sides.
  2. Now, keeping your legs straight, lift them up towards the sky until your butt comes off the ground.
  3. Then, bring your legs back down slowly until they are hovering just above the ground.
  4. Hold this pose for a couple moments and then repeat the steps by raising your legs back up.

Basic Crunches

How to do it?

  1. Start with lying on your back. Bend your knees and keep your feet flat on the floor. Keep the legs hip-width apart.
  2. Now, put your hands behind your head with your thumbs behind respective ears. You don’t even have to make your hands touch each other.
  3. Keep your elbows out in the sides.
  4. Now, raise up your head slightly until there is little distance between your chin and chest.
  5. Now, squeeze your abs and lift up your torso so that your upper body above the waist lifts off the ground. You should be curled upwards with your abs squeezed inwards.
  6. Hold the pose for a couple moments before lowering back down slowly, while using the abdomen muscles.
  7. Repeat the steps 4 to 6.

Cross Crunches

How to do it?

  1. First of all, begin with lying on your back.
  2. Bend your knees into the air and keep your feet flat on the floor.
  3. Now, raise your shoulders off the floor but don’t sit up, keep your lower back on the floor. Flex your abs.
  4. Then, reach towards your left knee with your right hand and touch it.
  5. After that, bring your right hand towards your hip and then reach towards your right knee with your left hand.
  6. Repeat the steps while alternating the reaches.

Cat-Cow

How to do it?

  1. Firstly, as the name suggests, start with your body on all four limbs – your hands and knees.
  2. Arch your back upwards gently and then hold it at the top for a few moments.
  3. Then, release the arch and lower your belly towards the floor while arching your back in the reverse direction. And look up towards the ceiling. Hold this pose also for a few moments.
  4. Repeat the steps for a good stretch of your abdominal muscles.

Tabletop Bridge

How to do it?

  1. Start off sitting on the floor.
  2. Recline your back and put your palms on the floor as support. Bend your knees up in the air also with your feet resting flat on the floor.
  3. Now, push up your hips towards the ceiling until you resemble a table shape with your arms and legs as the legs of the table and your midsection as the tabletop.
  4. Hold for a couple seconds before lowering back to the ground. You have completed one rep.
  5. Repeat the steps for the workout.

Flutter Kicks

How to do it?

  1. Start by lying on the floor with your arms straight by your sides, or both palms below the respective hips.
  2. Now, lift up your right leg.
  3. Then lower your right leg while simultaneously raising your left leg.
  4. Lastly, repeat the previous two steps continuously while alternating the legs without putting your feet on the floor.

Quadruped Arm/Leg Raise

How to do it?

  1. Start on your four limbs, facing forwards.
  2. Now, raise your right arm forwards while also simultaneously raising your left leg.
  3. Hold the pose for a second before coming back to starting position.
  4. Finally, repeat the steps while alternating the pair of arms and legs.

Diamond Back

How to do it?

  1. Lie down on your belly with your face down.
  2. Now, squeeze your glutes together to lift your legs off the floor.
  3. Also, raise your chest off the floor and then extend your arms forward and keep them raised.
  4. Keep your chest off the floor and extend one of your elbows back, towards your back.
  5. Repeat the last step with the other arm and then keep alternating.

Scissor Clap

How to do it?

  1. Lie down on the floor with your legs outstretched and your shoulder blades lifted off the floor.
  2. Now, lift up one of your legs straight up in the air and keep the other one stretched straight on the ground. The two legs should form an L shape.
  3. Now, use your hands to clap behind the leg in the air.
  4. Lastly, keep alternating your legs and clapping behind the vertical one each time.

Ab Sprint

How to do it?

  1. Lie down on the floor straight.
  2. Now, lift up your legs and shoulder blades off the floor slightly.
  3. Extend one of your legs straight outwards and bend your other knee towards your chest.
  4. Now alternate between the legs while pumping your arms to form a running motion.

Pike-Up

How to do it?

  1. First of all, get in a high plank position. To get into a high plank, just do a plank position with your palms flat on the ground and your arms stretched straight and your hands should be below your shoulder in a straight line.
  2. Now, without moving your hands, keep your legs together and straight and then hop your feet forwards towards your chest and push up your butt in the air towards the ceiling.
  3. You should have formed an inverted V shape with your body at this point. Hold this pose for a few moments.
  4. Lastly, just hop back and get your feet into the original high plank position.
  5. Repeat the steps.

Alternating Plank Balance

How to do it?

  1. For this one, you again have to get in the high plank position to start off.
  2. Stretch your right arm into the air in front of you. Do the same with your left leg at the same time.
  3. Hold the position for a few moments, while keeping your hips stable and parallel to the ground.
  4. Now just alternate with the other combination of arm and leg.

Drum V

How to do it?

  1. First of all, lie down on the floor.
  2. Form a V shape with your body by lifting your shoulder blades and your legs up in the air, while keeping them straight.
  3. Now, ball your hands into fists and bang them on your abs alternately. Do not hit your abs too hard and remember to maintain the V shape.
  4. Keep doing the exercise for a bit.
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Low plank oblique lift

How to do it?

  1. To start off, you need to be in a side plank position. To get into a side plank, lie down on your side with your feet together. Keep your lower forearm directly beneath the shoulder. Crunch your core and form a straight line with your body by raising your hips. Now you are in a side plank position.
  2. Now, hold your upper hand in front of your chest, your palm facing towards your feet.
  3. Extend your knee towards your chest and touch your palm with it.
  4. Then, lower the leg back to its original position.
  5. Lastly, keep alternating sides and repeat.

Bird Dogs

How to do it?

  1. First of all, get on the floor with your face down.
  2. Get on your hands and knees. Keep your hands flat on the floor right below your shoulders.
  3. Keep your back and head flat and neutral.
  4. Now, lift up your right arm and left leg at the same time. Make a straight line. Hold the position for a few moments.
  5. Finally, just alternate the legs and arms. This is a great basic exercise and many variations can come out of this one.

Commando

How to do it?

  1. This is a simple but great exercise to help achieve your ideal abs. First, start with your body in the plank position.
  2. Now, move onto the high plank position by changing to your hands from forearms, one hand at a time.
  3. Make sure to shift your weight to keep your body stable while switching hand positions.
  4. Now, get back to the plank position from the high plank, again using one hand at a time.
  5. Finally, just repeat the steps.

Side Hip Raises

How to do it?

  1. Start off in a side plank position. Make sure your elbow is directly beneath your shoulder.
  2. Now, lower your body to the ground until your hip touches the floor.
  3. Squeeze your obliques, which are your side abs, to push your body back up to the plank position. Make sure your body comes into a straight line.
  4. Lastly, repeat the steps by switching sides for a great core workout which focuses on your obliques.

High Plank Shoulder touch

How to do it?

  1. Start off in a high plank position. Make sure your hands are directly beneath your shoulders.
  2. Crunch your core while keeping your spine[12] neutral and your body in a straight line.
  3. Now, raise your right hand and touch your left shoulder.
  4. Then, repeat the last step but switch to alternate hand, i.e. touch your right shoulder with your left hand. You have completed one rep when you have done this.
  5. Finally, repeat the steps.

Swimmer

How to do it?

  1. First of all, start with lying on your stomach on the ground.
  2. Then, squeeze your glutes and lift both your legs off the ground.
  3. At the same time extend your arms forward. Your palms your be facing the ground, just a few inches above it.
  4. Now, lift your alternate arm and leg higher in the air by crunching your core.
  5. Switch your arm and leg in swift motion.
  6. Lastly, keep repeating the previous couple of steps for the workout.

Plank Jacks

How to do it?

  1. This is a simple one. Start off in a high plank position. Be sure to keep your hands right underneath your shoulders.
  2. Now, squeeze your core and jump with your legs slightly and land with them apart, away from each other.
  3. Then, perform the reverse of the previous action. Jump with your legs bring them back together by tensing your core muscles as you land. You have now completed one rep.
  4. Lastly, repeat the steps to perform this exercise.

Side Plank Crunches

How to do it?

  1. Firstly, start with your body in a side plank position. Remember to keep your elbow directly underneath the shoulder. You can keep your feet on top of each other or beside each other.
  2. From the side plank position, squeeze your abs and then circle your raised elbow towards your lower forearm.
  3. After that, return your arm to its initial position. You have completed one rep.
  4. Alternate the sides and repeat the steps to get a good workout.

Plank Rotations

How to do it?

  1. First of all, start in a high plank position.
  2. Then, brace your core and shift your weight to your right arm and lift up your left arm into the air until it is pointing up.
  3. Hold this pose for a couple moments. Then reverse the action to get back to the high plank position. Keep your core crunched while doing this.
  4. You have completed one rep.
  5. Now, alternate the arm and leg and repeat the steps to get an awesome workout.

Plank Reach-Through

How to do it?

  1. Start in a high plank position. Remember to keep your hands right underneath your shoulders and keep your legs slightly apart. Keep your spine straight and neutral.
  2. Now, tighten your abdominals and extend one arm in front of yourself.
  3. Then, move your arm under yourself while raising your hip. Clench your abs while doing this.
  4. With the hand under you, touch the opposite knee.
  5. Then, slowly return the arm to its original position
  6. Repeat the steps while alternating your arms and legs.

High Plank Walk

How to do it?

  1. First of all, put yourself in a high plank position.
  2. Now, carefully walk your hands forward.
  3. Try to reach as far forward as you can with your hands while keeping your back straight.
  4. Hold yourself forward in this manner for a few moments then walk your hands backwards carefully to the starting high plank position. You have completed one rep.
  5. Repeat the steps for a great core workout.

Dumbbell Oblique Crunch

How to do it?

  1. Firstly, you are going to need dumbbells for this one. Stand up straight whilst holding a dumbbell each in both hands. Keep your hands straight and at your sides.
  2. Tense your abs and lower one of your arms while bending sideways.
  3. Crunch your oblique muscles on the opposite side of the lowered hand to raise the arm back up to its original position. You have now completed one rep.
  4. Repeat the steps while alternating the hands.
Ball exercise

Crab Kick

How to do it?

  1. To start off, sit on the floor with your knees in the air and your feet flat on the ground. Put your palms flat behind your back and recline back slightly.
  2. Now, lift your butt off the ground. You have reached the starting position.
  3. After that, brace your core and lift one leg in the air. Simultaneously, bring your opposite hand up from the floor and touch the opposite feet. You’ll need to maintain balance by crunching your core and redistributing your weight when you lift your hand and leg off the floor.
  4. After touching your feet or leg reverse the motion to get back to starting position.
  5. Repeat the steps while alternating the arm and leg.

Garhammer Raise

How to do it?

  1. First off, lie on your back on the ground.
  2. Put your arms above your head and raise your legs into the air.
  3. Now, while keeping your core crunched, bring your legs down until they are just a couple inches off the floor.
  4. Then, tense your abs to bring your legs straight up and then point your toes outwards.
  5. Now, bring your legs right over your head. Your butt and lower back should be raised at this point.
  6. Now, lower your legs back to the starting position of just above the floor by engaging your core.
  7. Repeat the steps to get a great abdominal workout.

Balance Ball Sit-Up

How to do it?

  1. You will need to have a balance ball for this one. To start, lie on your back on the balance ball. You should curve your lower back to match the curve of the ball. Your feet should be on the floor with your knees bent.
  2. Now, lower your upper torso backward until your top part is hanging off the ball.
  3. Put your arms at the side of your head or behind your head but be careful to not pull on your head or neck.
  4. Keep your hips fixed and crunch your abs to lift your torso upward.
  5. Then, lower yourself slowly back to the starting position. You have completed one rep.
  6. Lastly, repeat the reps for an awesome workout.

Balance Ball Crunches

How to do it?

  1. Firstly, get into the normal crunches position by lying on the floor with your arms behind your head. But put your lower legs up on a balance ball.
  2. Now, crunch your abs to lift up your torso. Also, squeeze your glutes to pull the ball towards yourself. Hold this pose for a few moments before lowering your torso gently to the ground. You have finished a rep.
  3. Repeat the steps for the workout.

Balance Ball Leg Extension

How to do it?

  1. Firstly, get into a high plank position and keep a balance ball right at your feet.
  2. Now, shift your weight backward a bit to put one of your legs on the top of the balance ball.
  3. Then, put some weight on the balance ball to hold it in place and then put your other leg on the top of the ball also.
  4. Keep your back straight. Your butt should be at the same level as your shoulders.
  5. Tense your abdominals to bring in the ball towards your chest. Your knees should be bent and your legs should be touching your chest. Hold this pose for a few moments.
  6. Lastly, straighten your legs back, rolling the balance ball back to its previous position with them. Keep your legs on the top of the ball. You have completed one rep.
  7. Repeat the steps to get a great workout. A balance ball adds an element of instability to the exercises which force more of your muscles to work. This gives you a better and more intense workout. All this comes together to make this one of the great core exercises for women.
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Tips and Tricks

Now that we have provided you with an extensive list of core exercises, let’s polish your knowledge of core exercises for women. These tips and tricks are going to help you get more benefits out of each exercise and also make sure that you are not doing anything incorrectly. So, let us get on with the tips and tricks:

  • When planking, make sure your body is in a straight line. Make sure you are not sagging your belly towards the ground or lifting it up higher than where it should be.
  • Keep your elbows right underneath your shoulders. Don’t push them too far forward.
  • You should keep your head down and in a neutral position.
  • Focus on your burn for a better workout. If you are too distracted while doing your exercises, they won’t be as efficient and you increase the risk of injuring yourself by doing certain steps improperly.
  • Don’t hold your breath while planking and doing other core exercises. Your body needs oxygen for core strengthening, so, remember to take deep breaths. Shallow breaths are also detrimental, so make sure to breathe deeply and regularly.
  • Engage your pelvic floor muscles while doing core strengthening. You can do this by acting as you do when you try to hold in your urine. This will help exercise more of your core muscles to give you a stronger midsection.
  • Exercise as much of your core muscles as you can and not just superficial abdominals. Put a good mix of exercises in your routine that allows you to twist, turn and rotate, basically allowing you to work most of your core muscles. Doing this will help you have a much stronger core.
  • Don’t overexert yourself. When just starting off with your core strengthening, do your exercises for a moderate duration to get an idea about your strength and body first. Don’t hold planks for more than a minute at a time when you are just starting off.
  • Always warm up before starting to exercise. This is not just true for core exercises for women but for any type of exercises for anyone. Warming up gives your muscles a head start and reduces the risk of injury while doing intense workouts. So, warming up before your workouts is a must.
  • Go at a slow and steady pace. Speeding through your core strengthening routines is not going to get your body into your ideal state quicker. Going at a slow pace will increase the focus of your routines to ultimately give you better results.
  • Eat a balanced diet[13]. Your diet is extremely important in determining the results of your exercises and your body needs a wide variety of food groups to stay healthy. So, make sure you eat lean proteins, healthy fats, and some carbohydrates[14] too in your diet. A healthy intake of protein is most important because burning down proteins takes a lot of calories in our body. The rebuilding of muscles also needs protein intake accordingly.
  • Don’t forgo carbs. There is a myth that carbs make you fat. This is false, eating too much of any food group will contribute in making you fat. Your body needs carbohydrates for energy. Just make sure you don’t consume too many carbs, keep the levels healthy and moderate. You can grab your carbs from natural healthy grains like oatmeal or from rice or sweet potatoes and the likes. Also make sure your body is getting all the essential vitamins, nutrients[15], minerals and fibers. To ensure this, take a healthy amount of vegetables in your diet.
  • Eat healthy fats. Not all fats are detrimental to your health. There are healthy fats which will help you lose weight and burn off the bad useless fat from your body. You get such fats from foods like nuts, fish oils, olive oil etc.
  • Try yoga and pilates. The core exercises for women is not the only way you can achieve your dream abs. There are other forms of exercises too which can help you work on your core.
  • Include some variety to your workout routines. If you want to get the best result out of your workouts, it would do you good to change your exercises every 4-6 weeks. There is plenty of variety in core exercises for women that you can keep changing in your routines regularly.
  • Rest your core. Don’t overwork your core muscles as they need to rest just like any other muscles in your body. Avoid working on the same muscle groups for two days in a row. Your muscles need time to build up. Also, this will lead to muscle memory which affects and slows down their desired development.

Frequently Asked Questions

Q- What is my core?

A- Your core is made up of a multitude of muscles in the midsection of your body. Basically, your whole torso is included in your core.

Q- What does my core do?

A- Your core is essential in any of the movements you can make. Core muscles are used in most of the activities you do daily. Even in things like sitting or standing. That is why the health of your core should be of paramount importance to you. You should work on your core regularly along with the rest of your body.

Q- Why is core strength important?

A- Core strength will improve your general quality of life. With good core strength, you will increase your balance and stability which will help you perform any physical task better and more efficiently. You will also reduce the risk of injuries significantly.

Q- Which are the best core exercises for women?

A- Since your core is made up of many different types of muscles in multiple areas of your body, there is no single definitive answer for this. Pick 3-5 exercises from our extensive list of core exercises for women and include them in your routine and perform them regularly.

Q- How long should I do these exercises for?

A- Go easy when just starting off with your core strengthening. Start with doing 10 reps of your chosen exercises and hold the poses for about 30-60 seconds. Be sure to take 30-60 seconds of rest between the exercises. As you keep strengthening your core, you can increase the intensity of your workouts accordingly.

Q- What are the benefits of using a balance ball?

A- The balance ball adds an extra dimension to your exercises. There is an element of instability which is introduced with the balance ball. This helps you work more and different muscles which would be hard to work on otherwise.

Q- Should I add weights to my core strengthening routine?

A- It is a good idea to add weights to your exercises if you have been working on your core for a while. Like any other muscle group, adding more weight to your routine will help you with building and strengthening your muscles more.

Q- Can yoga help strengthen my core?

A- Yoga is useful for core strengthening and there are asanas which will specifically target your core to increase its strength and flexibility.

Q- Will core strengthening help me get better in my sport?

A- Sportspersons generally need to have high mobility and balance. These factors are highly dependant on your core. A strong core will definitely help you improve in pretty much any of the sport in which you have to perform physical activity.

Q- Will a strong core help me with my pregnancy?

A- Pregnancy and labor put a lot of stress on much of your core muscles. Having a strong core will help you throughout your pregnancy. It will help with any pressure on your back due to a growing belly. A strong core will also be very fruitful while labor as it will give you better control over your pelvis. If you have been exercising regularly before the pregnancy you can probably continue with your core routines while pregnant too but under the guidance of a professional trainer. There are specific exercises too which you can do during pregnancy which can help you. Although, it is imperative that you consult your physician and research well before you do any strenuous exercise during pregnancy.

We hope this extensive post has informed you about some things which you didn’t know before and has helped you with your journey towards a stronger core and better lifestyle.

You might find this article interesting Top 3 Homemade Natural Drinks To Get Healthy And Beautiful Skin

 

This article has been medically reviewed by Dr.Geeta Sundar on 20/2/2019



Prakhar Parihar

Prakhar Parihar

Health & Wellness Content Writer at Glowpink
Has a passion for writing and helping people with their health and wellness. A bonafide fiend for all things fictional, be it books, movies or shows. Loves living in Bengaluru.
Prakhar Parihar

Latest posts by Prakhar Parihar (see all)

Prakhar Parihar
Has a passion for writing and helping people with their health and wellness. A bonafide fiend for all things fictional, be it books, movies or shows. Loves living in Bengaluru.

63 Comments

  1. Thanks a bunch for this useful post. Glowpink articles always have tons and tons of options to choose from. You can create your own core routine from this post as I have.

  2. No, not at all. I am just starting the journey to a better health and body. SO, just starting out with some light exercises. I do a few variants of the planks and crunches too. and finish with tabletop bridge and bird dogs. I do it 3 times a week. I just started doing this routine like 3 weeks ago but, honestly, I already think that me and my core is stronger. But that might just be me so.. who knows.

  3. Thanks for sharing your own experiences with us. much appreciated. No, you are right, you are stronger 🙂 just by taking the right steps in the right direction. Never give up, never surrender. is what i always say 🙂 xoxo Best of luck in your quest

  4. Awesome post to build your body. Include a few of these exercises in your routine and you yourself will be amazed at how important your core is to your daily life.

  5. You are absolutely right. You core is one of the most important parts of your body and well being and everyone should work on it to keep it healthy and strong. That is how you live long and prosper is what I always say 😉 Cheers and keep helping the masses with your awesome work.

  6. Great article. I am suggesting that my mom also start working out. I want her to have a strong core so that she can live comfortably and depend on her on body once older.

  7. that’s a nice and thoughtful thing you are doing. Think I’ll also follow you example and suggest my parents to start working out their cores. It really will help them out a lot in old age.

  8. No, it is not stupid at all. You core is made up of basically your upper body. Think of it like your mid section. muscles in your belly and back area together with hips, shoulder and neck muscles too make up your core.

  9. Thanks a lot for this amazingly exhaustive post. I feel like I learned all there is to know about my core and how to make it stronger. Now to just act on the information… yup, that is much harder :D. Thanks a lot anyways, I am sure I would start working out regularly someday..

  10. Hey Patsy, no time like the present! you really should stop thinking and start working. out. start working out, you will be amazed at how much helpful it is to your mental state too along with your body. Believe me I know, I used to suffer from crippling anxiety and panic attacks regularly. But after I started working out everyday, I started feeling much better and happier also. My panic attacks also subdues a lot. Now, it is a rarity. It may sound trite or cheesy but working out really transformed my life. I used to think quite negatively but now I feel lots of hope and find joy in tons of things. Sorry if I went on a bit of tirade, I am told I do that sometimes.

  11. Could not agree more! Good luck with your health and life. I have feeling you will do good

  12. Hmmm, I think you might have convinced me. But just like everything else in my life I am not really sure. jk a little joke for you lol

  13. I actually did not know what core was and how important it was to our health and body. You guys deserve my gratitude for opening my eyes to such an important topic.

  14. Hello and good day to you all, I am a 58 years old woman and I wanted to ask if I could also do some of these exercises. If so which are the best ones to keep the core healthy and functioning properly. Any help is greatly appreciated. Thank you and Have a nice day!

  15. Yes of course you can do these exercises. Everyone and all ages should work out to keep fir and healthy. You should start out with some basic and easier ones like leg raises, basic crunches, cat-cow etc. You can also involve balance ball but be careful while using that. That will help improve your balance a lot. Good luck and I wish all the best to you and your health. Keep on improving every single day.
    xoxo. Hope.

  16. Nice post. people need to be more aware towards their core. It is one of the most important parts of the body and is essential for your proper functioning.

  17. Could not agree more. It is really very important that you keep it healthy so that you can live a healthy and long life. One of my older relatives had a very weak core and she could not even get around by herself when older. I really wish we had known about the importance of a strong core before, we could have avoided such a tragedy. Please I urge you to educate yourself about your core and make efforts to strengthen it and keep it healthy.

  18. great post on core exercises. I am a fitness trainer and I always say you have to work out your core if you really want to become stronger and not just look fit and strong. You core is where your strength comes from and hence it is absolutely vital that it is in good shape so that you can perform normal functions which we all take for granted. I commend you on your work.

  19. Hey people, terrific post, i am sure many people did not know about this topic, thanks to your for bringing it to their attention.

  20. How would I know if I have a weak core or strong core?? what are the signs from which I can assess my core strength. Thanks for great article by the way it is really informative and helpful

  21. Stella, there are many signs from your body that you have a weak core. The most common ones are experiencing lower back pain frequently, bad posture, bad balance, and a general feeling of weakness in the body.

  22. Hi stella, you can test your core strength and figure out if your need to work it out more by performing the following steps:
    First, Take a deep breath and then exhale. As you are exhaling, pull your stomach back towards your spine as much as you can. Hold this pose for about 10 full seconds. If you can’t swing that you probably have weak core and it needs some workout.

  23. this is some great advice. There is one other method you can test your core. Hold a plank position. if you find it really hard to hold it for at least 50 seconds, you need to exercise and strengthen your core more. Good luck.

  24. Nice post!! Virtually everything you do depends upon you core in some way or other. That is why it is paramount that you work it regularly and keep it strong and healthy.

  25. You are correct! every practical body movement makes use of the core to be generated. If you have weak core, you will find that doing even the simplest tasks are becoming harder. So people, stay proactive and work out your core! come on, I know all yall can do it!

  26. Wow. my friend has been urging me to take up core exercises but I have been ignoring her. Now I know I have to start working out my core and I will start doing some of these exercises from today only. Thanks a lot for inspiring me and more women like to stay healthy, fit and strong. Although, I dont think my friend will like it that I believe a site more than her 😀 Maybe I won’t tell her, I’ll say I finally took her advice LOL Thanks a lot once again!

  27. Yes, you can. just perform simple core engaging movements and exercises while walking or jogging around. Stretch out a lot and try to pull your navel to your spine frequently.

  28. Someone said to me that you get fatter if your work out your abs and core . is that really true??

  29. That is not true. It may seem like you are getting fatter but thats just the fat in your ab area being pushed upwards as new muscles are being built there. Such fat will soon disappear and you will have a toned and fit body. Do not pay attention to such rumors and myths. It is agood thing that you tried to seek out the truth. All the best and keep working out for dear life.

  30. no, it wont to a large extent but it will help you lose extra fat and keep fit. and then you can owrk out your core to build muscles there.

  31. Awesome article guys! I did not know much of what you presented here. Really informational and helpful . Keep up the good work and spreading good health.

  32. My body has collected quite a lot of belly fat and it has become quite embarrassing at this point. It has seriously restricted my wardrobe choices which is what bugs me the most., What should I do to lose it quickly. Please I need any help I can get.

  33. Hey Whitney, do not worry, you can lose that belly fat if you start working out properly and target those areas. I would suggest that you incorporate a lot of physical activity in your daily life along with regular exercising. You should take up running or swimming and try to walk to every place where you can. You can also take up bicycling as it is just great. I do it everyday. Other than that, do a bunch of gut busting exercises which target as many of your core muscles as possible. Also, eat a healthy diet, it should have proteins, and a lot of veggies. a little bit of everything is good. Drink plenty of water and make sure to get 8 hours of sleep a day. Weight loss is achieved by a holistic approach and making your body overall healthy. Targeting just one thing and neglecting everything else in the body is not going to work out for either you or your body. I wish you the best in your weight loss journey and I hope you achieve your ideal weight. Good luck and be patient and persevere and you will get it eventually, that much is inevitable.

  34. Thank you for the suggestions and kind words. thanks to you I am sufficiently inspired and ready to try my best. I also wish you all the best in your life and struggles. I hope you conquer them.

  35. Aww, this is so heartwarming. No, I am not being sarcastic, why do people always ask that 😀 lol. Good luck guys, I know you can do it.

  36. Your ideal weight depends upon your height mostly rather than your age. there are tons of BMI (body mass index) calculators easily found on the web which you can use to calculate how much should you weigh according to your height.

  37. Hey , terrific post. Thanks for sharing. I have heard and seen before that people punch the abs to tone the core muscles. It always seemed quite reckless and plain stupidity to me. Does it really work and I am wrong? or was I right in thinking that it is stupid? thanks again for the awesome post.

  38. Punching the abs is a popular trend which is believed to strengthen the abdominal muscles. There is some truth to that but only because when your abs are punched they contract and that gives the muscles some workout. However, I would never recommend that and you are right, it is reckless. It can easily do much more harm than good and we should not play around with our health like that. It can lead to bruising, injuries and maybe even some internal or organ damage. there are so many exercises available why don’t people just do them instead of looking for short cuts smh.

  39. Thanks for the thorough reply. i was not gonna do that as it looked stupid but thanks anyway for clearing it up, i appreciate it.

  40. Great article on core exercises. i wanted to ask if doing jumping jacks also has some benefits for the core??

  41. Jumping jacks is a good exercise to exercise the body. It will help you shed extra fat and also tone your muscles. It will mostly help tone your thighs, buttocks, calves, shoulders, and arms.

  42. Wow! a great article on core exercise to tone your core muscles. These look like they are fun to do and effective too. I started working on my core about a year ago and would never go back, the results are extraordinary. I really do feel stronger. And not it is not just feeling, I know I can do stuff more easily now which seemed much harder and tiring before. I can lift more, do more and feel more energetic. Come on ladies, stop hesitating and start working. out. you also will never wanna go back, it really does wonders to your body and life.

  43. Great article on how to tone and build up your ab muscles. i perform a few of these exercises in routine and they are great. you can never go wrong with classics like plank, crunches, and sit ups. Keep up the inspiring work.

  44. Hey glowpink, awesome post. I was looking at resources on core and exercises which work on it. This post is like a gift which dropped in my lap. Thanks a lot and keep up the great work as you have got one more regular reader. Cheers and good luck for the future!

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