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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 January 14, 2019

                      7 Ways To Make Exercise Fun For Everyone

                      7 Ways To Make Exercise Fun For Everyone

                      From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

                      What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

                      1. Take the scenic route.

                      Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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                      Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

                      2. Distract yourself.

                      No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

                      3. Listen to music or podcasts.

                      There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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                      4. Bring a friend.

                      Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

                      Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

                      5. Accessorize.

                      There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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                      For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

                      6. Compete.

                      A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

                      7. Relax.

                      The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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                      With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

                      Featured photo credit: tpsdave via pixabay.com

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