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Core Workout For Women: A Beginners Guide

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Our Summary And Answer:

 

Women can benefit from doing a core workout routine that will help improve flexibility, range of motion, and strength. The exercises included are overhead press, lat pulldown, leg raises, crunches, and plank. These exercises should be done for four sets of 15 reps each, with a day of rest in between. It’s important to mix up the exercises and prevent boredom while doing a core routine.

 

The overhead press, lat pulldown, leg raises, and crunches help improve functional fitness which can help relieve back tension, reduce low back pain, and help build and maintain healthy muscles. The plank exercise works the entire core and helps women become more aware of their posture, something that can lead to back pain.

 

A lot of women have been asking me for a good core workout routine to help tone their stomach and back. I’ve come up with one that is easy enough for beginners but will still challenge them!

 

This workout is designed to be done 4 times a week, so it doesn’t overwhelm you or take too much time out of your day. It’s important to remember that you should never overwork yourself when starting a new exercise routine though, so listen to your body and don’t push yourself too hard. The best way to get in shape is slowly but surely.

 

Can A Core Workout Tone My Entire Body?

The short answer is yes! A good core workout can help tone your stomach, back, and even your glutes. This is because the core is responsible for keeping your entire body stable and strong. So, when it’s strong and toned, the rest of your body will follow suit!

 

A Good Core Workout Routine Ensures You'll Get A Flat Stomach

One thing that I’ve noticed over the years is that people often associate core workouts with a flat stomach. This is because most of us can’t afford to go to a gym and have a personal trainer every day, so we rely on fitness blogs and magazine articles to give us workout routines that we can do at home. And since a good core workout is one of the best ways to achieve a flat stomach, it’s no wonder that so many people are looking for one!

 

How does this core workout for women tone your stomach?

When you work out your core, you are working out all of the muscles in your stomach including the obliques, rectus abdominis, and transversus abdominis. These are also known as “the abs” though I hate to call them that because no one seems to know what they are. But whatever you call them, strengthening and toning these core muscles will not only give you a flat stomach but also stronger and better-defined abdominal muscles.

 

Best Core Workout For Women

Now that you know why it’s important, let’s get to the workout!

 

Core Workout For Women: Day 1

For this first core workout for women, you’ll do three sets of each exercise. Each set consists of 15-20 reps, so if you can’t complete all 20 reps in one set don’t worry about it. Try to do as many reps as you can within the designated time and then stop.

 

1) Side Plank 

 

Start by lying on your side with your legs straight. Make sure that you are balancing yourself on one arm, but don’t worry about tucking your knees into your chest or anything like that! Just make sure they are straight. Now, brace your abs and lift your hip off the floor so that only your forearm and feet are touching it. You’ll feel the tension in your obliques but don’t worry about shifting side to side or anything like that. Just keep holding the plank position for 3-5 seconds before lowering yourself down.

 

2) Superman

 

Lay face down on the floor with your arms and legs straight. Now, lift both of your arms and both of your legs off the ground at the same time so that your body is now in a position to resemble Superman flying through the air. Make sure that you do not lower yourself to rest for a long time between reps and instead just continue holding yourself up each time.

 

3) Reverse Crunch

 

Lie on your back on the floor and place your hands beside you. Bring your knees in towards your chest and then use your abs to curl your hips off the floor and towards your chest. You should feel this in your lower abs. Hold for a few seconds before lowering yourself back down to the starting position.

 

4) Pilates Scissor

 

Lie on your back on the floor and place your hands beside you. Bring your knees in towards your chest and then slowly lift them both off the ground. Hold for a few seconds before lowering them both back down to the starting position. Make sure that when you lift them, you don’t move your upper body at all and that you keep your abs engaged.

 

5) Russian Twist

 

Sit on the floor with your knees bent and pull your abs to your spine. Lean back a few inches while keeping your back straight and then twist your torso to the right, bringing your elbow towards your knee. Make sure that you don’t use your arm to help you twist but that you’re using your abs to do all of the work. You should feel this in your obliques, especially on the side that you are twisting towards. Repeat on the other side.

 

Core Workout For Women: Day 2

For this second core workout for women, you’ll do four sets of each exercise. Each set consists of 12-15 reps, so if you can’t complete all 15 reps in one set don’t worry about it. Try to do as many reps as you can within the designated time and then stop.

 

1) Deadlifts

 

Start by standing with your feet hip-width apart and holding a weight in your hands. Bend at your hips and knees as you lower the weight towards the ground. Keep your spine neutral, meaning don’t round your back, and make sure you hinge from your hips and not your waist. You should feel this in your hamstrings and glutes.

 

2) Crunches

 

Lie on your back on the floor and place your hands beside you. Bring your knees in towards your chest and then use your abs to curl your hips off the floor and towards your chest. You should feel this in your lower abs. Hold for a few seconds before lowering yourself back down to the starting position.

 

3) Regular Plank

 

Starting in a pushup position, bend your elbows so that your upper arms are in line with your back. Now, brace your abs and lift so that only your hands and feet are touching the ground. You should feel this in your shoulders, triceps, glutes, quads, hamstrings, and abs.

 

4) Diamond Push-Ups

 

Start in a pushup position and then bring your hands close together so that your thumbs and index fingers are touching. Keep your elbows close to your sides as you lower your body down towards the ground. Push yourself back up to the starting position. You should feel this in your triceps.

 

5) Mountain Climbers

 

Start in a pushup position and then bring one knee in towards your chest. Drive the foot of the same leg back towards the starting position and then quickly switch legs so that the other knee is now in towards your chest. Keep your abs engaged as you do this. You should feel this in your abs and glutes.

 

Core Workout For Women: Day 3

For this third core workout for women, you’ll do four sets of each exercise. Each set consists of 10 reps, so if you can’t complete all 10 reps in one set don’t worry about it. Try to do as many reps as you can within the designated time and then stop.

 

1) Squats

 

Squats are an excellent exercise for your core, as well as your legs and buttocks. To do a squat, stand with your feet hip-width apart and your arms at your sides. Bend your knees and lower yourself into a squatting position, then return to the starting position. By doing squats you will be toning your muscles and giving them a nice shape.

 

2) Triceps Dip

 

To do a triceps dip, place yourself in the dip machine at the gym or you can just use a bench in your home if one is available. Once you’re seated in the machine/bench, press down with your hands to lift yourself up and then slowly lower yourself down until your arms are at 90 degrees. Keep your back close to the bench and don’t let your hips dip below the level of your elbows.

 

3) Ab Wheel Rollout

 

Start on all fours with the ab wheel in front of you. Slowly roll the wheel out in front of you, keeping your abs engaged. When you reach your limit, slowly reverse the motion and bring the wheel back to the starting position. Repeat until you’ve done 10 reps.

 

4) Trunk Rotation

 

To do this core workout for women, sit on the floor with both legs straight in front of them and then bend your right knee so your foot is near your left hip. Place your hands behind your head with elbows wide. Rotate to the right side by lifting your upper body and crunching your abs, then return to the center. Do 10 reps on each side. Trunk rotation has many benefits including:

 

  • Increase trunk rotation, flexibility, and range of motion (ROM)
  • Decreased risk of injury
  • Improve functional fitness
  • Relieve back tension
  • Reduce low back pain
  • Increase the ability to obtain peak fitness levels
  • Improve athletic performance
  • Improve stability
  • Improve core strength
  • Improve balance
  • Increase low back
  • Improve spinal mobility
  • Improve posture

 

5) Seated V-Ups

 

It’s time to do another core workout for women. To perform seated V-Ups, sit on the floor with your legs straight out in front of you and then lift your upper body by crunching your abs up and forward. Then lean back slightly, contract your abs harder than before, and reach across your body with both hands to touch your opposite ankle. Reverse the motion and return to the starting position. Try to do 10 reps.

 

Core Workout For Women: Day 4

This is the last day of your core workout for women. Today you will do four sets of each exercise, with each set consisting of 15 reps. If you can’t complete all 15 reps in one set, don’t worry about it – just try to do as many reps as possible.

 

1) Overhead Press

 

To do an overhead press, hold a dumbbell in each hand and then extend your arms over your head with palms facing forward. Lift the weights toward the ceiling as you exhale, pause at the top of the movement, and slowly lower them back down to starting position as you inhale. Keep your back straight and make sure not to lock your knees.

 

2) Lat Pulldown

 

To perform a lat pulldown, sit down and grab the bar with an overhand grip that’s shoulder-width apart. Then slowly bring the weight down to your upper chest as you inhale and squeeze your back muscles once you reach the bottom of this exercise. Slowly return to starting position as you exhale and repeat until you’ve done 15 reps. Don’t swing your body to help you complete the movement as this can injure your back muscles and may cause other issues as well.

 

3) Leg Raises

 

Lie flat on your back on the floor and then place your hands at your sides. Bring your legs up toward your chest with your feet together and then slowly lower them back down to the starting position. Keep your abs engaged the entire time.

 

4) Crunches

 

To do a crunch, lie on your back on the floor and place your feet flat on the ground. Put your hands behind your head and then curl your torso upward, contracting your abs. Hold for a second before slowly returning to the starting position. Try to do 15 reps.

 

5) Plank

 

Start in a push-up position, but with your weight on your forearms instead of your hands. Keep your back straight, your core engaged, and hold for 30 seconds. If that’s too easy, try doing it for 60 seconds or longer.

 

And there you have it – four days of a great core workout for women! Remember to mix it up every now and then so you don’t get bored, and feel free to add in some other exercises that you enjoy.

 

Tips And Tricks When Doing Core Workouts For Women

Now that you know the basics of a good core workout for women, here are some tips to help you get the most out of your routine:

 

1) Make sure you’re engaging your abs properly. Many people make the mistake of not engaging their abs enough – or even at all – when doing core exercises. This can lead to poor form and may result in you not seeing the results you were hoping for. So make sure to use proper form when doing these exercises and contract your ab muscles properly.

 

2) Make sure you’re breathing correctly when doing core workouts, especially when doing crunches or sit-ups. Many people hold their breath while performing this type of exercise, which over time can cause health problems. Try to exhale as you crunch up and inhale as you lower your body back down.

 

3) Don’t overdo it. If you’re just starting out, it’s important not to try to do too many reps or sets at first. This can lead to pain or injury, which will only set back your progress. Start out with a few sets and gradually add more as you get stronger.

 

4) Take a break. If you’re feeling especially sore after your core workout, take a day or two off to give your body a chance to recover. This will help you avoid injury and ensure that you’re getting the most out of your workouts.

 

5) Diet is important. You can have the best core workout for women in the world but if you aren’t eating healthy, it won’t matter that much. Start by making sure that you’re getting enough vitamins and minerals, especially calcium since this helps strengthen bones.

 

6) Incorporate other exercises into your routine. If you find yourself getting bored with your workout, add in some other exercises. This will keep things interesting and may help you see better results.

 

7) Make sure you’re getting enough rest. Your muscles won’t grow stronger if they don’t have time to repair themselves. So make sure you get at least 7-8 hours of sleep each night so that your body has time to recover.

 

8) Don’t forget to stretch. Stretching after your workout is just as important as stretching before it. This will help lengthen your muscles and may help prevent injuries.

 

9) Have fun! Core workouts can be a lot of fun, especially if you add in some different exercises. Find something that you enjoy doing and stick with it.

 

10) Use proper form. This is extremely important when doing any type of exercise, but especially when working the core. Remember to keep your back straight, your core engaged, and your movements slow and controlled.

 

11) Don’t forget to hydrate. Working out can make you sweat, which means you need to drink plenty of water before, during, and after your workout.

 

12) Don’t work out on an empty stomach. Your body needs fuel to work, so don’t try to do a core workout without eating first. Try having a healthy snack 15-30 minutes before your exercise session.

 

13) Keep doing it! No one ever saw results by quitting after only a few days or weeks – you have to stick with it if you want to see results. So make sure to set realistic goals and don’t get discouraged if you don’t see progress right away.

 

Frequently Asked Questions

How do women build core muscles?

There are several ways that women can build core muscles. One of the most popular methods is by doing core exercises, which work the abdominal muscles. You can also improve your core strength by eating a healthy diet and incorporating other exercises into your routine.

 

What is the best time of day to do a core workout?

There is no one “best” time of day to do a core workout. However, most people find that doing core exercises in the morning or early evening works best for them. This is because these are times when they have the most energy and can focus better.

 

Can I do core workouts every day?

It’s generally recommended that you do not do core workouts every day. This is because the muscles need time to recover, and doing too many core exercises can lead to pain or injury. Try doing core workouts 3-4 times a week for the best results.

 

What are some good core exercises?

There are many different core exercises that you can do, but some of the most popular include crunches, and russian twists. It’s important to mix up your exercises so that you’re not doing the same ones all the time – this will help ensure that you’re getting the most out of your workouts.

 

What is a good core workout for beginners?

If you’re a beginner, it’s best to start with basic exercises like crunches and Pilates. You can also try doing yoga or other stretching exercises to help improve your core strength. It’s important to start slowly and build up your endurance over time.

 

Can I wear accessories while doing core workouts?

There is no right or wrong to wear accessories while doing core workouts, but it’s usually best not to do so. Wearing a heavy bracelet or necklace can be distracting and could cause inury.

 

Final Thoughts

A strong core is important for everyone, not just athletes. A good core workout for women can help improve overall strength, posture, and balance. But it’s important to remember to use proper form and to take things slowly in the beginning. And don’t forget to hydrate and eat healthy foods – both of which are essential for getting the most out of your workouts.