Advertising
Advertising

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?

      Advertising

      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.

          Advertising

          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

              Advertising

              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.

                    Advertising

                    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

                      More by this author

                      Some Interesting and Bizarre Facts about Pregnancy 5 Medication Tips For Senior Patients The Next Big Disruption: 4 Ways Driverless Cars Are Going To Change The World 7 Proven Tips to Boost Your Blog Success Rissa 10 Core Exercises For Women

                      Trending in Exercise

                      1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on July 3, 2020

                      7 Ways to Motivate Yourself to Workout

                      7 Ways to Motivate Yourself to Workout

                      Maybe you like going on walks in your neighborhood or hiking in the park, taking in the sights and sounds of nature. Or perhaps, you like to push yourself with spin classes and work up a real sweat. Maybe that basketball at a local recreation league is your thing.

                      But even though you enjoy these activities and you like the way you feel when you are doing them, somehow lately, you haven’t been able to muster up the energy to participate.

                      There’s a “catch-22” that often happens when you’re wanting to work out, but you are not in the mood. Working out will boost your mood and make you feel better.[1]

                      But because of your current mood, you don’t want to work out. Does this conundrum sound familiar?

                      Anyone can get stuck in this rut from time to time. It could be that work has been taking too much out of you, or your family and personal commitments are eating up a lot of your time and energy. You’ve got to find a way to break out of this cycle.

                      Getting your groove back requires finding a way to getting back to working out; you need a way to get started again.

                      How can you get started? Use one of the following hacks to get you back on track. Find one or two of the ideas on this list that speak to you and that you think you can easily implement. Once you get your workout mojo back, you’ll be surprised at not only how much better you can feel in a short amount of time, but also how much better everything will seem.

                      Advertising

                      Here are 7 ways to motivate yourself to workout.

                      1. Don’t Get Sucked Into the Black Hole of the Couch

                      As soon as you come in the door from work, get your workout clothes on and hit the door. If you sit down on the comfy sofa, it will take more fortitude to get yourself going. Think of your sofa as quicksand and don’t get pulled into the trap.

                      It’s a simple law of physics—Newton’s first law: An object at rest tends to stay at rest; an object in motion tends to stay in motion.[2] You can nestle into the comfy couch after your workout. But first, while you’re in motion from your day, stay in motion and get your workout in.

                      2. Find an Accountability Partner

                      Studies show that having an accountability partner greatly increases your exercise frequency and success.[3] Talk to some of your friends and find someone who is interested who has the same schedule as you, and you’ll find it easier to motivate yourself to workout.

                      Maybe you have a friend who would love to hike early morning before work, or maybe you know someone that would like to hit a dance class right after work ends. Knowing that you have to meet someone else will make you think twice about blowing off your workout.

                      You don’t have to have all your workouts include your partner, but even if you meet this person once a week, that will give you a boost to want to keep your workout going on other days. If you really feel that you need an accountability partner all the time, then find 2-3 people and meet them 2-3 times a week.

                      One caveat: if your accountability partner cancels on you, be prepared for that and keep to your schedule. Everyone has things come up every now and then, but if you find your partner is frequently trying to cancel or reschedule, you probably need to find a new partner.

                      Advertising

                      3. Or, Make Yourself an Accountability Partner

                      Commit to 30 days of an exercise plan. Look at your calendar and plan out which days and times you are going to work out, including what that workout will be. Allow yourself two “do-overs” for random life events or illness—but only two.

                      For example, let’s say you have on your calendar that you are going to go to a spin class after work on a Tuesday, but a family member calls whose car broke down and you have to go assist.

                      You will rearrange that date of your spin class and find a different date to put it on the calendar, but you only want to do that for necessary external life events. Hitting the snooze button because you woke up too tired isn’t a good excuse.

                      If you can stick to 30 days of this plan, it should feel more like a habit and be simpler going forward as you reap the benefits of feeling better, mood boost, and more energy.

                      4. Integrate Some Mini-Movement Into Your Day

                      If you go into work and sit at a desk most of the day, it will feel good to get out and move your muscles afterward. But sometimes, it seems difficult to get out of that sedentary rut.

                      One solution is staying in touch with your body all throughout the day. Set a few timers on your phone during the day, and when they go off, take a few minutes to do different physical movements.

                      Stretching and doing forward bends or side bends are some ideas. You can stand against the wall and “peel” off of it, feeling each vertebra and releasing your lower back. Take off your shoes and wiggle your toes around. Do calf raises, standing up and lifting your heels up and down.

                      Advertising

                      These small movements done 2-3 times throughout your workday may seem insignificant, but they will keep your attuned to your physical self a bit more so that you will be more motivated to have some bigger, longer, “real” workout sessions.

                      Think of them as appetizers and your workout is the big meal.

                      5. Eat Something Fresh

                      Speaking of a big meal, what we eat and drink is related to how we feel. So, if you’re not eating particularly well these days, commit to at least eating one fresh item daily. Maybe you have an apple as an afternoon snack. Perhaps you fix a nice salad to go along with your dinner.

                      Sometimes, we’re so busy on the run that we don’t realize we’ve not been eating as fresh as we’d like. By making the conscious choice to seek out some fresh food, you’re taking care of yourself which in turn will make you think about those same kinds of choices when it comes to exercise.

                      Another benefit is that if you’re eating well, you may feel “lighter” and have more energy to work out.

                      6. Create an Alter Ego

                      It may sound kind of crazy at first, but employing the use of an alter ego can be a great way to break out of a habit or create some life changes you desire. In his book The Alter Ego Effect, Todd Herman illustrates how an Alter Ego is a mental trick to improve your life. Many famous entertainers have used alter egos to overcome stage fright.

                      How could this work for you? You may be too tired to work out at the end of the day, but your alter ego isn’t.

                      Advertising

                      Let’s say you create a character named “Ironman.” Sure, when you come in from a long day at work, you can talk yourself into wanting to relax on the couch. But Ironman doesn’t feel that way—he’s ready to throw on his sneakers and go for a run!

                      7. Water, Water Everywhere

                      Sometimes the simplest rules are the most important. We all know we are supposed to be hydrated throughout the day. But if you’re busy all day at work and you’ve nursed a big tumbler of coffee all morning, suddenly it might be early afternoon and you realize you haven’t had any water today.

                      Drinking water boosts mood and decreases fatigue.[4] These two factors will help you motivate yourself to workout.

                      Make sure you’re getting your water intake all throughout the day, and if you’ve had coffee, drink some extra water to counteract the dehydrating effect of it.

                      Final Thoughts

                      So, how are you planning to get going this week?

                      Motivate yourself to workout—pour yourself a big glass of water, get out your calendar, and think about what types of workouts you want to do.

                      Whether you call a friend and ask him/her to be an accountability partner, or whether you sketch out an alter ego for yourself so you can harness your power, you can use a hack to get you back on the track of being motivated to work out.

                      You know how good you feel when you do, so give yourself that gift. You don’t have to wait until tomorrow—go get your sneakers on!

                      More Tips to Motivate Yourself to Workout

                      Featured photo credit: Jonathan Borba via unsplash.com

                      Reference

                      Read Next