We’re all reliant on that all-important core for posture, stability and overall strength. However, many of us are blissfully unaware of how to create the ultimate core workout that’ll have you feeling the burn and deliver the best results.
The idea that crunches are the best abdominal workout is something we’ve all listened to and believed for many years now (guilty as charged!). When the truth is, they don’t have as much effect as you’d think.
If you’re searching for the best core workouts for women, then keep on reading. We’ve going to share our top 5 core exercises that’ll help you build a strong core and prevent you from suffering from back pain.
Core training for women
To achieve the best results from this ultimate core workout, try to aim for 3-4 sets of the circuit with a small rest in between. If you’re a newbie to this kind of workout, work on gradually reducing your rest time for maximum burn.
Upon completing the circuit, take a 60-90 second rest and then get straight back to it, ladies!
After some searching for the best core workouts for women, we’ve selected five exercises that work your entire core and have you feeling the burn.
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Mountain climbers
Movement:
There’s nothing quite like some mountain climbers to really make you feel the burn.
Start in a high plank with your legs extended out behind you and hands in line with your shoulders. Squeeze your core and drive your knee up to your chest and quickly alternate legs. Go as fast as you can for 30 seconds.
Time: 30 seconds
No rest
Bird-dog
Movement:
By far one of the best core exercises for women, we also often see the bird-dog in yoga and pilates.
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Start on all fours with your hips in line with your knees and hands below your shoulders. Stretch one arm out in front of you, engage your core and extend out the opposite leg behind you.
Reps: 10 on each side
No rest
Side plank
Movement:
Get started by lying on your left side with your legs stretched out and feet on top of one another. You should spread your weight between your forearm and feet.
Engage that core and keep in a straight line then hold this for around 30 seconds, after this, switch sides.
Time: 30 seconds on each side
No rest
Dead bug
Movement:
Lay on your back with your arms up and then lift your legs, bending your knees at a 90-degree angle. Pull your belly button in towards your spine and engage your core, this will push your lower back tight to the floor.
Also Read: Can you burn fat and build muscle at the same time with a body recomp?
Gently lower your left arm behind your head and at the same time, extend your right leg forward whilst exhaling. Keep your back flat and continue to lower until your arm and leg are almost touching the floor.
Return to the starting position slowly whilst inhaling and then repeat with the opposite arm and leg.
Reps: 10 on each side
No rest
Plank shoulder tap
Movement:
Get onto the floor and into a high plank (putting your weight on your hands and toes). Make sure your legs are extended and your hands are in line with your shoulders.
Ensure your hips don’t drop nor push your butt upwards and keep your back straight.
Exhale as you slowly take one hand off the floor and tap the opposite shoulder. Squeeze your core and glutes to avoid moving about too much.
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If you’re finding this too difficult, try it with your knees on the ground and then as you strengthen up, work up to your toes.
Reps: 10 on each side
Now that is one circuit finished, have a 60-90 second rest before going again.
Ready to feel the burn?
There you have it ladies, the top five exercises in our ultimate core workout. It’s also incredibly easy to fit this workout into your schedule as it can be done anywhere, with no need for equipment or the gym, just you and your core.
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