Advertising

10 Core Exercises For Women

10 Core Exercises For Women
Advertising

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 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 How To Get A Six-Pack In One Month 5 How To Be Happy: 12 Things You Should Do Today

                      Read Next

                      Advertising
                      Advertising

                      Last Updated on April 19, 2021

                      8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                      8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals
                      Advertising

                      Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

                      How can we start to see results and have the momentum to keep moving forward? The answer is simple:

                      Have a game-plan and know exactly what is going on inside your body.

                      If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

                      You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

                      If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

                      I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

                      Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

                      1. MyFitnessPal

                        When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

                        MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

                        Advertising

                        Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

                        Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

                        While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                        If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

                        Get the app here!

                        2. Fitbit

                          I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                          While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                          Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

                          This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

                          Get the app here!

                          Advertising

                          3. MapMyRun

                            This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                            If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                            Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                            MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

                            Get the app here!

                            4. Zombies, Run!

                              Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                              ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

                              This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                              You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

                              Advertising

                              Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

                              Get the app here!

                              5. Prepear

                                Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                                Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

                                With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                                Get the app here!

                                6. Strava

                                  If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                                  This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                                  Get the app here!

                                  Advertising

                                  7. Aaptiv

                                    If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                                    While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                                    The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                                    Get the app here!

                                    8. Freeletics

                                      Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                                      You will be surprised at what a great workout you can get without any equipment.

                                      That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                                      Get the app here!

                                      The Bottom Line

                                      These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                                      Advertising

                                      Get ready to be motivated, informed, and ready to start achieving your dreams!

                                      More Tips for Weight Loss

                                      Featured photo credit: Gabin Vallet via unsplash.com

                                      Read Next