Core exercises for women are very effective in helping tone one’s body and get in shape. Since women obsess much more than men about their body fat, making use of the right core exercises can help one get in shape and stay in shape.
Apart from getting in shape, the right core exercises will also help you improve overall health and stay healthy. These exercises are known to boost metabolism, improve heart health and general body function.
Core Exercises For Women
Pilates Beginner Core Exercise
The Pilates Beginner core exercise is done by lying on your back with your feet together and knees bent. Lift your legs off the floor until your knees are aligned with your hips.
With your palms facing down, stretch your arms out to your sides just a couple of inches above the floor. Pull your belly towards your spine, breathe deeply and lift your chin towards your chest. Hold this position rigidly and then repeat.
Ball Roll Out
This exercise strengthens the deepest core muscles with relatively low risk of injury to the back and muscles. Kneel behind a huge exercise ball and with your arms straight, place your palms on top of the ball. As you stretch your body, roll the ball forward and away from you as far as possible without moving from your position. Hold this position when you are farthest away, and then slowly come back to the starting position.
Pilates Double Leg Stretch
The Pilates Double Leg Stretch can be performed by lying on your back and pulling your belly towards your spine. Lift your knees towards your chest and grasp your shins.
Holding your shins, lift your back, head and shoulders off the ground and hold this position for 20 seconds while inhaling deeply. Slowly go back to your starting position while exhaling. Repeat this exercise at least five times to strengthen your core muscles, with special focus on your abdomen.
Yoga Beginner Boat
This core exercise for women is great and multi-faceted. To perform this exercise, sit up on the floor with your palms straight down and your legs stretched out in front of you. With your spine as straight and tall as possible, balance on your rear and lift your legs up off the floor as high as possible, with your hands also lifted up and not holding any support. Hold this position for 20 seconds and slowly come back to the original position. This exercise should be repeated at least ten times for the best results.
To perform this core exercise, lie on your left side with your left hand resting on the floor, your left elbow on the floor and your right hand resting on your side. Set your legs in a stack and pull your belly towards your spine.
Resting your body weight on your left arm and foot, raise your body slowly, hold this position for ten seconds and then go back to position. Repeat this exercise for the other side as well.
Core exercises for women are varied and there are many options ahead of you. Including core exercises in your daily workout routine is a great idea especially as there are numerous health benefits that you can derive from them, apart from fitness benefits. Add variations to the above core exercises and you will be able to see and feel a visible difference in your overall health and looks. These exercises are great even for those who are trying to get back in shape after quick weight gain or loss.