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10 Core Exercises For Women

10 Core Exercises For Women

You can’t make excuses when it comes to your fitness, right? No matter how busy you are, you need to be in good shape and health. It’s obviously challenging to find those precious few minutes for a workout, but you need to find time for exercise and add it to your daily checklist. Creative exercise regimens can be a great help when you just want to skip your trip to the gym. People from different walks of life are stuck in this dilemma, especially working women who frequently have to ask the question “When do I workout? I simply just don’t have the time.” Believe me, you do!

All of us desire a lean, hourglass shape, and fitting exercise into our daily routine seems like an impossible task. But there are some basic strategies you can use to get your muscles working and your heart pumping to achieve a well-toned body. We’ve created a list of the top 10 core exercises for women to fit in their daily routine to make the most of their exercise time. No matter how busy you are with your everyday chores, take out some time, work that body, and get some booty.

1. Side Plank

Side-Plank

    The side plank is a yoga exercise that strengthens the arms, abdomen, and legs. The overall sense of balance is improved. It is a variation of the normal plank exercise where you build strength by assuming the position of a pushup.

    How To Do It: Lie on your right side with your legs absolutely straight. Lift yourself up with your right forearm, making a diagonal shape. Your left hand should be resting on your hip. Brace your abs and try to hold for 60 seconds. If it’s not possible for you to make it to 60 seconds, hold for 10 to 15 seconds and rest for 5; make sure your hips and knees stay off the floor. Repeat on the other side.

    2. Pushups

    Push Up

      Pushups are the best exercise for women. Add pushups to your regular workout to strengthen your chest. Your shoulders, triceps, and glutes will get into tremendous shape with a perfectly toned and tightened core. Give yourselves an extra boost by working all those muscles at once, torching tons of calories. You can’t ask for more in a single exercise, right?

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      How To Do It: Position your hands just outside your shoulders, directly below the shoulder line. Keep your feet together and make sure your body is in a perfect line from heels to head, as if a broomstick along your body would touch your head, back, buttocks, and heels. Core and glutes should be tightly engaged. Lower yourself enough to at least get your elbows to 90 degrees and touch your chest to the ground if possible. Raise your body back up and straighten your arms (without locking your elbows).

      3. Step-ups

      Step up

        The step-up is a very simple compound exercise that works several lower-body muscles. It also has many variations that you can include in your daily exercises to stay fit while keeping your routine fresh.

        How To Do It: Stand in front of a step, bench, or stair with straight posture (back, legs, arms, and feet absolutely straight). Your feet should be hip-distance apart and you should have weights in both hands with your palms facing your body. Step onto the center of the step with one foot. Bend your knee slowly and step back down. Remember to switch sides.

        4. Bridges

        Glute-bridge

          The bridge exercise, also known as the hip raise, is an excellent workout to give strength to the bottom, backs of the legs, and the core. People with back injuries can perform this exercise to align their back muscles.

          How To Do It: Lie on your back with your knees bent and your feet flat on the floor. Raise your hips off the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your body back to the floor.

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          5. Plank with Arm Raise

          Side Plank with arm raise

            The plank with arm raise is a multifunctional exercise. It improves shoulder and spine stability, along with strengthening the core and lower back regions. The rolling movement of the body as you switch arms shifts the load to your core, ultimately making you work hard to maintain your balance and impacting your posture immediately.

            How To Do It: Get into a pushup position. Slowly raise one arm up and turn your body to face the side with your feet stacked. Hold this position for a few sections, then slowly return to your starting position. Repeat the movement on the other side.

            6. Chair dips

            chair dips

              Chair dips are considered to be one of the best workouts for your triceps, as the entire weight of your body is being held by your triceps as you move through a complete range of motion. This triceps exercise can be done anywhere you can find a sturdy chair.

              How To Do It: Face away from the chair. Hold onto the edge with both hands, knuckles pointing right in front. Get yourself into a sliding posture with your bottom off the seat and arms absolutely straight, but making sure your body is close to the chair. Lower your body for two counts slowly while bending your elbows (which should be pointing directly behind you). Straighten your arms for a count of two. They should be supporting all your weight. Do 10 reps per set. During the last set, hold at the bottom for eight counts and pulse up and down slightly before straightening your arms.

              7. Lunges

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              Capture

                Lunges are a great exercise for the development of the thighs and hips as they target the hip extensors and the knee extensors. There are two main kinds of lunges — the walking lunge and the stationary lunge. Both variations involve the same muscles but the involvement of those muscles is very different.

                How To Do It: Stand tall, pull your shoulders back and place your hands on your hips. Step forward with your right leg and lower your body slowly. Try and bend your front knee to 90 degrees. It’ll be difficult in the beginning, but you will make progress. Make sure your back knee is slightly above the floor and is not rested. Push yourself up and repeat.

                8. Squats

                squats

                  The squat is the king of all exercises. It is a full-body compound exercise and more muscles work in this movement than in any other exercise, making it the most effective exercise to gain overall strength. You can do squats anywhere because you aren’t using anything else except your own body weight. It is primarily used for lower body, thigh, and buttock training. Apart from overall strength, squatting also improves digestion, circulation, and posture.

                  How To Do It: Stand tall and straight with your feet hip-width apart and arms down by your sides. Lower your body back as far as you can by pushing your hips back and bending your knees. Try and push your weight onto your heels. Your arms will start to rise in front of you for balance as you are lowering down. Your spine should be neutral at all times and there shouldn’t be any time during the motion when your knees go over your toes. Keep your lower body parallel with the floor and your chest should be lifted and not rounded. Lift back up, with control, to the starting position.

                  9. Planks

                  Plank-exercise

                    The appearance of your abs could be improved by a well-performed plank workout. It’s the best thing you can do to shape your abs perfectly. The most important thing to keep in mind is the fact that generally people do planks wrong and achieve nothing even after several months of working out. The key to success is to reach a striking position. If you have any spinal or shoulder injuries, avoid attempting this without medical advice.

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                    How To Do It: Get into a pushup position and bend your elbows. Rest your weight onto your forearms and not your hands or wrists. Make sure your body is forming a straight line from the shoulders to the ankles. Start engaging your core by sucking your belly button into your spine. Hold this position for as long as you can.

                    10. Arm Circles

                    Arm Circles

                      This exercise seems extremely simple but is actually a very deceptive and difficult move. It does not add bulk to the muscles involved, yet increases your overall endurance. This movement requires no equipment and is considered to be one of the most effective training movements.

                      How To Do It: Extend your arms out while standing upright. Keep your arms parallel to the floor. Start making circles of about one foot in diameter with each arm. Initially, keep it a bit slow. As you pick up the pace, remember to breathe slowly. Continue the movement for about 10 seconds then reverse it to the opposite direction.

                      Featured photo credit: Earl McGehee / Stretching via flickr.com

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                      Last Updated on April 2, 2020

                      10 Quick Easy Workouts To Lose Arm Fat At Home

                      10 Quick Easy Workouts To Lose Arm Fat At Home

                      Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

                      What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

                      1. Tricep dips

                      shutterstock_251341681

                        Works: Triceps

                        • Hands must be positioned shoulder width apart on a secured chair or bench.
                        • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
                        • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
                        • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
                        • Once in this position slowly push off your hands back to the starting position.
                        • Do 10-15 reps.

                        2. Bicep curls

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                        shutterstock_314080697

                          Works: Biceps and shoulders

                          • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                          • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                          • Slowly release the elbow and straighten your arm back down to the starting position.
                          • Repeat the moves on the right side.
                          • Complete 3 sets of 10-15 reps for each arm.

                          3. Push ups

                          shutterstock_326069966

                            Works: Triceps and Deltoids

                            • Lying face down, place your hands on the floor roughly shoulder-width apart.
                            • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                            • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                            • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                            • Repeat 10-15 times.

                            4. Tricep Kickbacks

                            shutterstock_314080715

                              Works: Triceps

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                              • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                              • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                              • Extend both your arms backwards while your palms are facing each other.
                              • Feel the tension in the triceps and return to the starting position.
                              • Do 3 sets of 8-10 reps.

                              5. Plank

                              shutterstock_298755041

                                Works: Chest, Shoulders, Biceps and Core

                                • Start face-down on the floor, resting on your forearms and knees.
                                • Step your feet out so that they are slightly apart and come into the plank position.
                                • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                                • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                                • Repeat 3 times.

                                6. Tricep Extensions

                                shutterstock_314080343

                                  Works: Triceps

                                  • Stand on a mat with your feet hip-width apart.
                                  • Hold one dumbbell with both hands behind your head, bending the elbows.
                                  • Bring the weight towards the ceiling, straightening your arms above your head.
                                  • Lower back to starting position.
                                  • Complete 2-3 sets of 10-15 reps.

                                  7. Lateral Arm Raises

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                                  ab891e2e702b8027b704791ef556d0ce

                                    Works: Deltoids

                                    • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                                    • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                                    • Make sure your arm is straight and palm is facing the floor.
                                    • Exhale and slowly bring your arm back down to your side.
                                    • Repeat on the right side.
                                    • Do 10-15 reps on each side and two sets.

                                    8. Overhead Press

                                    shutterstock_314080298

                                      Works: Shoulders

                                      • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                                      • Bring the weights to your shoulders.
                                      • Keep your core muscles tight and straighten your arms above you.
                                      • Slowly bring your arms back down to your shoulders.
                                      • Do 3 sets of 10-15 reps.

                                      9. Bent Over Row

                                      shutterstock_275943536

                                        Works: Triceps and Biceps 

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                                        • Place your feet shoulder-width apart.
                                        • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                                        • Make sure your hands are straight and placed under your shoulders.
                                        • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                                        • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                                        • Repeat 10-15 times.

                                        10. Skull Crushers

                                        Skull-Crushers

                                          Works: Triceps

                                          • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                          • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                          • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                          • Lift your arms back to starting position.
                                          • Complete 2 or 3 sets, 10-15 reps each.

                                          Featured photo credit: Maddi Bazzocco via unsplash.com

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