The core muscles provide stability and flexibility to the body. If a woman wants to be vital and healthy; she needs to work out her core. Therefore, physical exercise is of utter importance for overall health.
Doing regular exercise can enhance life quality, and reduce the risk of injuries and health issues. The core muscles are comprised of the abs, the rectus abdominis, the transverse abdominis, and the Erector spinae. The core set works together to provide stability and flexibility to the body.
Here is a list of core exercises that every woman needs to know
Lie down on the back, bend your knees, and place the feet in alignment with your hips. Place the arms over your chest and look towards the ceiling. Then, squeeze the abs, and raise the back and the shoulders off the floor, but make sure the lower back touches the floor. Remain in this position for a second. Then, lower your shoulder and upper back to the floor. Repeat ten times.
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2. Bicycle Crunch
Lie down on the back and stretch your legs. Place the hands behind your head, but make sure the elbows point to the sides. Raise the shoulders and then lift one leg off the floor. Bend your left knee to the chest and bring the right elbow to the left knee. Hold for a few seconds. Repeat with the other leg.
3. Standing Crunch
Stand and keep your feet wide apart. Turn the toes outward. Put the hands behind your head, but make sure the elbows point to the sides. Bend the left knee and then raise it. Bring the right elbow to the left knee. Hold for a second. Repeat with the other knee.
If you do not have much time for workouts, planks are an ideal core exercise for you. You can do it either on your forearms or your hands.
Sit down on your hands and knees. Extend your legs backward and maintain the weight of your body on your hands and toes. Keep the back straight and inhale in and out. Hold for a few seconds.
5. Toe Reach Crunches
Lie down on your back and keep your legs up in the air. Push the heels towards the ceiling and raise your hands. Lift your shoulder off the floor and touch the toes. Hold for a second.
6. Single Leg Stretch Pilates
Lie down on your back. Lift one leg at an angle of 45° and slowly raise your shoulders and upper back off the floor. Bring your left knee to your chest, and hold it for 2 seconds with the hands. Then, repeat with the other knee.
7. Russian Twist
Sit down and keep your feet flat on the floor. Bend your knees and raise the feet slowly until the shins are parallel to the floor. Make sure the back and the chest are in a straight position.
Clasp your hands and touch the ground with them, while twisting the torso on one side. Then, repeat it on the other side.
8. Opposite Leg and Arm Reach
Sit down on your hands and knees and extend your arms in front of you. Squeeze your glutes, and place the right leg behind your body. Make sure you keep the hips on the floor. Hold for a second. Then, repeat on the other side.
9. Leg Raise Reach Clap
Lie down on the floor and extend your legs and arms at the sides. Lift your legs, but keep the spine on the ground.
Lift your legs higher and raise the upper back and the shoulders off the ground. Clasp your hands behind your knees. Return to the initial position.
Lie down on your stomach and bend your arms, and push the elbows at the sides. Squeeze the glutes and the legs, and lift your chest and arms off the floor. Hold for a second.