The core muscles ensure the stability of the body and support a variety of movements and actions. Therefore, every woman should be working out her core to ensure her health and vitality.
Being in good physical shape is much more important than looking sexy. We should treat our bodies with love and care, and physical activity and exercise can have immediate and long-term health benefits.
Regular exercise can dramatically improve the quality of life, and lower the risk of various diseases and injuries. All women, regardless of their fitness goals, should be working out their core, as it is essential for their health and vitality.
The core muscles are not just the tight abs we see on models. The main parts of the trunk, or the core set, are the Rectus abdominis (outer layer), Transverse abdominis (inner layer, Inner and outer obliques (the sides), and Erector spinae (the back).
They all work together to ensure the stability of the body,
and help us perform all kinds of movements and actions. Therefore, a strong core will help you prevent injuries, perform all your activities better, and will keep you strong into old age.
It is vital during childbearing and childbirth too, and it makes the recovery afterward easier and faster.
The following list contains the 10 best core exercises for women, and if you perform them three times a week, your body will be getting stronger day by day!
1. Crunches
Lay on the back, bend the knees, and place the feet flat on the ground, aligned with the hips.
Cross the arms over the chest, tuck the chin, and look towards the ceiling.
Squeeze the abs, elevate the shoulders and upper back off of the ground, while the lower back and bum remain on the floor. Hold for a second, and slowly lower the upper back and shoulders back to the ground. Repeat 10 times.
2. Bicycle Crunch
Lying on the back with the legs stretched out and the hands behind the head and the elbows pointing out the side, lift the shoulders off of the ground and lift one or both of your legs off of the ground.
Bend the left knee in towards the chest, and twist the body to bring the right elbow towards the left knee. Hold for a second, and then return to the initial position. Repeat on the opposite side.
3. Standing (Warrior) Crunches
Stand with your feet a bit wider than shoulder-width apart. The toes should be turned a bit outward. Place the hands behind the head, the elbows should be pointing outwards.
Bend and elevate the left knee, twist the body to bring the right elbow in the direction of the left knee. Hold for a second, and slowly untwist and returning to the initial position. Repeat on the other side.
4. Planking
Planks are ideal for all those who don’t have much time to spend on their workout. Yet, their amazing effects are a result of the high intensity of the exercise. There are two ways you can do it, on the hands or the forearms. However, if you have wrists problems, choose the forearm version.
Start on all fours, step your feet out backward to extend the legs, and try to evenly distribute the body weight between the hands and the toes. Keep the back straight, pull the belly button into the spine, and start breathing. Hold for 5-10 seconds first, and gradually increase the time, until you can hold the plank for a minute without breaks.
5. Toe Reach Crunch
Lie on the back with the legs high in the air at a 90-degree angle to your torso. Flex the feet, like you are pushing the heels towards the ceiling, and elevate the arms. Pull the belly button in towards your spine and raise the shoulders off the ground to reach straight up and touch the toes. Hold for a second and slowly lower the back down.
6. Single-Leg Stretch
Lie on the back, raise the legs to a 45-degree angle, tuck the chin, and raise the upper back and shoulders off of the floor.
Bring the left knee into the chest, while holding it with the hands, and hold for 2 seconds.
Then, return to the initial position, and repeat on the other side.
7. Russian Twists
Wit on the floor with the feet flat on the ground and the knees bent. Raise the feet, to make the shins parallel to the ground, pull the belly button into the spine, but keep the chest tall and the back straight.
Clasp the hands together and twist from the torso to one side, touch the floor with the hands, then return to center. Repeat on the other side.
8. Opposite Leg and Arm Lifts
Start on all-fours with the hands and knees stacked under the shoulders and hips. Tuck the pelvis and pull the belly button into the spine. Inhale, and on the exhale, stretch the left arm ahead of you.
Squeeze the glutes to extend the right leg straight out behind you, while the hips remain hips squared to the ground.
Hold for one second, and lower back to neutral. Repeat on the other side.
9. Leg Raise Reach Clap
Lie on the ground with your legs outstretched and arms at the sides. Raise the legs at a 45-degree angle, while the lower back remains on the floor.
Pull the legs up a little higher to be at 90-degrees, and raise the shoulders and upper back off the floor.
Reach forward with the arms and clasp the hands behind the knees. Slowly return to the initial position.
10. Cobra
Lie on the stomach, with the arms bent and elbows tucked in by the sides.
Squeeze the legs together, squeeze the glutes, draw the belly button into the spine, and raise the arms and chest off of the ground. Hold for a second, and lower the back down.
Start performing these core exercises regularly, and your body will be more than grateful!
Source: www.healthy-holistic-living.com
