Core exercises for women not just ensure a strong body but also a healthier more active lifestyle. These exercises basically target your core muscles i.e. the abdominal muscles and are so called because they provide you with the core strength to carry out regular, daily life activities. Every movement of the body is supported by the abdomen and spine. So if you want to be flexible, you need to have a very strong core. The strength and agility a stronger core offers is incredible. If you wish to work on yours, core exercises are your best shot.
Benefits of core exercises for women
* Your torso becomes stronger and your movements are more flexible
* Reduced risk of injury and strains
* Strong core muscles have particular benefit for those who are involved in sports
* Prevents development of joint diseases
Core exercises for women that can be performed at home:
Regardless of what you hear, crunches are always the best exercise and recommended by all professionals in the health and fitness field. These help in tightening the abdominal muscles and consequently serve to add strength to your core. The drawing in exercise also helps to strengthen the abdominal and spinal muscles. Similarly, the plank exercise offers an added advantage of getting rid of those love handles along with adding strength to your back.
The exercises described below are your basic workout for strengthening the core muscles in women. These are simple enough, require no elaborate equipment and, therefore, can easily be performed at home during your free time.
* Basic crunches:
Lie down flat on your back; with your knees bent, feet placed flat on the floor, hands placed at the back of your head and look up. Suck in your abdominal muscles and exhale, slowly raising your chest at the same time. Now inhale and lower your back to the floor simultaneously. Don’t use your hands to support your movements during this exercise. You need to use only the strength of your abdominal muscles.
* Vertical Leg Crunches:
Lie down on your back, with your legs straight and raised upwards in the air. (Your hips should be at a right angle to your abdomen). Keeping your legs raised, cross them over each other. Just as you did in the basic crunches, lift your chest upwards. Similarly, lower your body while inhaling but this time, don’t touch your head to the floor.
* Oblique Crunches:
Lie down on your back the same way as you would while doing your basic crunches. Lift your chest the same way as in a basic crunch but now twist your body so as to allow the right elbow to point to the left knee. Don’t change the angle of your elbow; invest your energy in twisting your torso. Lower yourself back to the starting position and repeat the movement for the other elbow and leg.
* Drawing In:
Lie down on your back on the floor and bend your knees very close to the hips. Your feet must be placed firmly on the floor. Suck in your tummy as much as you can, such that you feel your belly button is being pulled towards the spine. For at least ten seconds, hold your position. Then slowly return back to normal. Perform this exercise ten times daily.
* Plank Exercise:
Lie on your abdomen, flat on the floor. Place your forearms beside your head. Ball your hands into fists. Keep all leg joints straight. The legs should rest on the toes. Raise your body off the ground using your toes, fists and forearms only. Ensure that your body is in a straight line at all times. Don’t bend your knees or your hips. Contract the muscles in your abdomen; this will provide the strength to raise your body. Hold your position for half a minute to one minute. Repeat the exercise five times a day.
You should regularly change your exercise regime. It is always good to do so. A new regime after every few weeks or so will keep you interested as well as regular, i.e. you will sustain your exercise habits. While exercising, make sure that your breathing is regular. This helps to avoid muscle fatigue and keeps the heart rate normal too.
The exercises described above may have different impacts on the body depending on your age and strength. So before you begin any exercise regimen it is always best to consult your doctor. If he thinks that your bones and muscles can handle it, given your current physical condition and eating habits, then you are good to go!