Getting a stronger core doesn’t have to mean giving up carbs and spending endless hours at the gym. After all, your abs have many purposes beyond just looking good at the beach. Below, you’ll find a selection of Top Core Exercises for Women Without Weights at Home that are guaranteed to get you out of your comfort zone in the most joyful way.
Try These Top Core Workouts at Home
- Plank
- Leg Raises
- Mountain Climbers
- Heel Taps
- Bridge
- Bird Dog
Why is a Core Workout Important for Women?
Did you know that core workout for women are super important for women’s health and fitness? They help strengthen those core muscles, like the lower back, abdominals, pelvic floor muscles, and obliques. The Core exercises for women are beneficial in so many ways which are as follows:
- Improved Posture: It will help you maintain your proper posture and also reduce the risk of pain in the back and injuries.
- Improved Balance and Stability: It will help you in improving your stability and balance. Core-building exercises for women after 40 are important because as women age, they are at a higher risk of falls.
- Better Functionality: A strong core improves overall functionality, making everyday tasks like lifting, bending, and twisting easier and more efficient.
- Improved Breathing: You’ll experience improved breathing efficiency.
- Postpartum Recovery: A core workout at home is important for women who have given birth in their recovery process. These exercises specifically target your abdominal and pelvic floor muscles and help you strengthen and tone them.
Let’s try out some of the Top Core Exercises for Women.
All you need to do is complete each of the following moves for 30 seconds before moving on to the next one. Don’t worry, you can take breaks whenever your body needs rest. We’ll go through the circuit twice to make sure you receive a beneficial exercise session. Ready? Let’s do this!
Plank (Best Core Exercises for Women)
Why it works: The plank is a fantastic exercise because it works out several core muscles, such as the transverse, rectus abdominis, abdominis, erector spinae, and obliques This is also a core building exercises for women after 40 to improve overall core strength and stability.
How to do it:
- Breathe deeply and evenly throughout the exercise. Get into a push-up position, and then place your hands under your shoulders. Ensure that the body forms a straight line through your head to the heels.
- Tighten your core muscles and try to maintain this position for 20-60 seconds, or more.
- Maintain a neutral position with the neck and spine, and avoid slumping or curving your back.
- Take deep and even breaths throughout the exercise.
Leg Raises
Why this core workout at home works: Leg raises are a great exercise for targeting the lower abdominals and hip flexors. They can work as ab exercises for women above 40 to help them tone and strengthen these areas.
How to do it:
- Maintain a straight back and legs as you lie on your stomach.
- Support your glutes by placing your hands underneath them.
- Lift your legs up toward the ceiling so that they are in a straight line with your body.
- Gradually bring your legs down, pausing right before they reach the floor.
- Repeat this movement 10-15 times, focusing on control.
Also Read- Discover Reasons for Weight Gain among Women over 40
Mountain Climbers
Why it works: Mountain climbers are an awesome core workout for women that not only works your core but also gets your heart pumping.
How to do it:
- Assume this move is a push-up position. Make sure your hands are positioned directly below your shoulders and the body is forming a straight line.
- Tighten your core muscles and lift one knee towards your chest.
- Quickly switch to the other leg. For the same steps for the opposite leg.
- Keep switching legs rapidly, as if you are climbing a mountain.
- Try to keep up this movement for 30-60 seconds without stopping.
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Heel Taps
Why it works: Performing heel taps is an excellent workout for engaging the obliques and enhancing rotational stability.
How to do it:
- Keep your feet flat on the ground and bend your knees after lying on your back.
- Maintain your arms at your sides.
- Bring your right heel down to the floor while contracting your core.
- After that, go back to where you were.
- Proceed to the left side.
- Switch sides every 10 to 15 repetitions on each side.
Bridge (Top Core Exercises for Women)
Why it works: The bridge exercise is fantastic for working on your glutes and hamstrings. It also helps engage your core muscles to stabilize your pelvis and spine.
How to do it:
- Start by lying on your back. Ensure that your knees are bent and your feet are resting flat, at a distance approximately equal to the width of your hips.
- Arms are on your sides and palms should be facing downwards.
- Tighten your stomach muscles and your hips upward, so that you are creating a straight line from your upper arms to your knees with your body.
- Squeeze your buttocks at the highest point of the movement.
- After holding for some seconds, gently return your hips to the floor.
- Repeat this exercise 10-15 times, focusing on making those movements nice and smooth.
Bird Dog
Why it works: The bird dog exercise is a fantastic workout for women to improve their core stability and balance. It works wonders by engaging the muscles of your core, lower back, and glutes.
How to do it:
- Start from the bottom position with your knees under your hips and your hands under your shoulders,
- Maintain your hips and shoulders in line with the floor.
- Engage your core muscles and extend your right arm forward while simultaneously reaching your left leg backward.
- Maintain this posture for some time and then return to the initial position.
- Reach your right arm forward and your left leg backward as you repeat on the opposite side.
- Keep rotating 10-15 times on each side.
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Conclusion
There’s no need to worry about training your abdominals anymore because now you have the best Core Exercises for Women that you can do right at home. Whether you’re just starting with a new exercise routine or looking to amp up your current one, core-strengthening moves are a fantastic way to get started.
FAQs
Q: As a beginner, what is a good core workout to complete?
A: Choose approximately six exercises that can be done without any equipment in the initial days like planks, seated leg lifts, bird dogs, and standing bicycle crunches.
Q: What core training can I do to improve my abdominal muscles?
A: Studies have mentioned that doing only sit-ups is not as effective for working your core. Try various core workout at home. One good exercise for your core is the Spiderman plank crunch.
Q: How will Yoga help my core fitness?
A: During Yoga, you’ll use your core muscles to counteract the body weight and gravity. It then engages deeper muscles and will help you tone your mid-section.
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