Core exercises for women-Belly fat is not good for the beach but also dangerous to your health. Studies have linked belly fat with the occurrence of high blood pressure, diabetes, colorectal cancer and high cholesterol. From personal research, I discovered that the major cause of belly fat is lack of regular exercise or workout routine.(1)
Most of us want a flat belly so we can look fit and sexy. That is cool but what is cooler is that a flat belly has its health benefits. Did you know belly exercises aid digestion? I bet you didn’t. There are several ways to tone and strengthen your belly. Eating a healthy diet full of healthy fats, lean protein, vegetables and fresh fruits helps you get a flat belly. Also, regular exercises and yoga play a big role.
In this article, we will be concentrating on some core exercises for women you can engage in to get a flat belly. These core exercises for women are very effective for core strengthening as the name implies. A strong core helps to improve your body posture.
With these 7 core exercises for women, your six-pack abs can become a reality in no time.
7 Best Core Exercises for Women – Get Flat Belly, Toned Abs, and Back Pain Relief
1. Jumping Oblique Twist
This is a fun core exercise for women. However, many research works show that it is quite effective if you want a flat belly.
Directions
- Stand upright with your feet joined together and arms at your sides.
- Jump and rotate your hips to the left and then to the right.
- You can do it with small stability ball in between your legs
- Do this 10 times and then repeat for 4 more sets.
2. Reverse Crunch
This is another effective core strengthening exercise. It is great for reducing fat in your lower abs. It’s important that you tighten your core throughout this workout routine for best results.
Directions
- Lie on a mat with your knees side by side and your legs angled at 90 degrees and your feet placed on the ground. You can rest your palms on the ground for support.
- Then lift your back from the floor such that your knees are bending towards your chest.
- Inhale when you place your feet on the floor and exhale when you lift your back and move your knees towards your chest.
- Repeat 10 times for 2 consecutive sets.
Precautions- Keep your back straight when you are performing this exercise, as arching can lead to pain or even injury.
3. Push-Up
One of the most popular workout routines, the push-up is basic and provides fast results. Doing push-ups is, in fact, my favourite routine for core strengthening. Push-up helps you to build your upper body as well as your lower abs.
Directions
- Begin with your knees facing the ground and your hands placed gently on the ground.
- Make sure your hands are at shoulder-width and placed directly under your shoulders.
- Go into a plank position and gently lower your body slowly to the ground with your elbows slightly tucked like an arrow.
- Go down until your chest is just above the ground, return back to your starting position fully extending your arms.
- Repeat five times every day initially.
- As you get used to it you can increase the reps.
Recommended Posts
- 7 Best Yoga Exercises for Weight Loss & Flat Belly
- Best Homemade Belly Fat Slimming Detox Recipe
- 9 Full Body Strength Training Workouts & Increase Stamina and Endurance
- How to Get a Six Pack Quick and Easy At Home For Male and Female in a Week
- Best Upper Body Gym Exercises for Females to Sculpt Your Muscles
4. Ultimate Toe Touch
This is one workout routine you don’t want to ignore if you really desire a flat belly. It is not only effective but also delivers results quickly.
Directions
- Lie on a mat with your legs straight and your arms placed along your body.
- Still, in the same position, raise your right leg and reach for your left hand to touch your toes.
- Ensure both your shoulders come off the ground while doing this.
- This will help strengthen your core.
- Return to your initial position and repeat the above to the other side.
- Repeat this exercise for 30 seconds and for 2 more consecutive sets.
5. Knee Touches
This workout routine is quite simple and easy to execute.
Directions
- Lie on a mat with your knees bent.
- Place your arms by your sides.
- Raise both your shoulders off the ground and reach towards your knees with your hands.
- Repeat this exercise for 30 seconds and for 2 more consecutive sets.
6. Split Squat
It helps to strengthen your lower abs. Split squat also improves the balance, flexibility, and balance of your hips.
Directions
- Stand upright with your shoulders and feet wide apart.
- Step forward with your right foot and move your left foot backwards.
- Descend into a lunge keeping your front feet on the ground and bringing your back knee towards the ground.
- Pause for 1 second and return to your initial standing position.
- Perform about 7 reps on your right leg before you switch sides.
- You can do this with dumbells in both hands
- Repeat this core exercises for women for 3 sets.
7. Raised Knee-In
This core exercise for women targets your lower abs.
Directions
- Lie on a mat with your back on the floor, your arms by your sides with your palms placed on the floor.
- Lean your back against the floor, extending your legs outwards about 3 inches above the ground.
- Lift your left knee towards the chest keeping your lower back on the floor. Keep your right leg hovering above the ground as you do this.
- Return your left leg to the initial starting position and repeat using your right leg
Advantages of Core exercises for women
Just in case you are wondering what a strong core brings to the table, read the following:
- Strengthening your core improves your stability and balance especially during old age.
- A strong core increases your ability which is particularly great for athletes e.g runners.
- Core strengthening gives you an almost perfect posture. It makes you look thinner which is great for your posture.
- A strong core helps to protect your spinal cord and vital internal organs. It improves and circulatory system and ensures your entire body system functions properly.
- A stronger core means you have more energy to perform more tasks and even exercises. This leads to overall weight loss in the long run.
Related Posts
- How to Get a Flat Stomach in a Week Fast and Maintain It
- How To Get Rid of Belly Fat Fast without Exercise -14 Quick Tips
- Lower Ab Exercises: Reduce Belly Pooch And Get Flat Tummy Fast
- How to Get Rid of Lower Belly Fat Fast-Lower Belly Workout & Healthy Diets
Conclusion
These core exercises for women and helps you get that sexy body you always dreamed of. Do them regularly and within a few weeks, you will start seeing positive results. You can easily do all these exercises at the comfort of your home and they require little or no cost.
Try one or more of these 7 core exercises for women to build your lower and upper and increase core strength. Don’t forget to combine these routines with a healthy diet for best results.