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10 of The Best Core Body Exercises For Women
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10 of The Best Core Body Exercises For Women

  • Strengthening your core is essential for fitness and stability. Core exercises improve posture, reduce injury risk, and enhance daily performance. This guide highlights top core exercises for women, including Hollow Body Hold, Side Plank with Hip Dips, Bird Dog, and more. Regularly incorporating these exercises can lead to a stronger core, better posture, and overall improved well-being.
10 of The Best Core Body Exercises For Women

Strengthening your core is essential for overall fitness, stability, and performance. Adding targeted core body exercises into your routine can help you achieve a toned and strong midsection. In this guide, you’ll find some of the best core body exercises for women to help you build a strong core and toned abs.

According to Ross Brakeville, Doctor of Physical Therapy (DPT) from WebMD, core exercises are crucial for overall health and stability. Brakeville emphasizes that strong core muscles help stabilize your body, allowing for better posture, reduced risk of injuries, and enhanced performance in both daily activities and sports.

In This Core Body Exercise Guide

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Key Takeaways

Comprehensive Core Engagement: The 10 core exercises below target various parts of the core, including upper abs, lower abs, obliques, and deep core muscles, promoting overall strength and stability.

Versatile Fitness Routine: Adding these core workouts to your schedule 2-3 times per week gives women of all ages and fitness levels the opportunity to sculpt their midsection, improve posture, and enhance overall well-being.

Progressive Approach: Starting with manageable repetitions and gradually increasing intensity ensures safe progression, minimizes the risk of injury, and maximizes effectiveness in achieving your fitness goals.

Best Core Body Exercises for Women

10 of The Best Core Body Exercises For Women
Image of a Woman doing Side Plank with Hip Dips

Core workouts are incredibly beneficial for women, offering more than just aesthetic improvements. Strengthening the core muscles through targeted exercises like crunches, planks, and twists helps improve core stability and support proper posture.

Stronger core muscles enhance overall body strength, making everyday activities easier and reducing the risk of injury. A toned midsection can boost your confidence and improve your self-image, highlighting the multifaceted benefits of regular core workouts for your health and well-being.

1: Hollow Body Hold

Courtesy of BarbellBombshell

The Hollow Body Hold is a fantastic exercise for strengthening the deep core muscles. This static hold challenges your entire core, including the rectus abdominis, transverse abdominis, and obliques.

Target Muscles: Rectus abdominis, transverse abdominis, obliques

How-To:

  1. Lie on your back with your arms extended overhead and legs straight.
  2. Lift your arms, head, shoulders, and legs off the ground, keeping your lower back pressed into the floor.
  3. Hold for 3 sets of 20-30 seconds.

2: Side Plank with Hip Dips

Courtesy of Sweeney Fitness

The Side Plank with Hip Dips targets the obliques and improves overall core stability. This exercise also engages the shoulders and glutes.

Target Muscles: Obliques, shoulders, glutes

How-To:

  1. Start in a side plank position with your elbow directly under your shoulder and your feet stacked.
  2. Lower your hips toward the floor, then lift them back up to the starting position.
  3. Repeat for 3 sets of 15-20 dips per side.

3: Bird Dog

Courtesy of Winnipeg Regional Health Authority

Bird Dog is an effective exercise for improving core stability and balance. This movement targets the lower back, glutes, and shoulders.

Target Muscles: Lower back, glutes, shoulders

How-To:

  1. Start on your hands and knees with your hands under your shoulders and knees under your hips.
  2. Extend your right arm and left leg simultaneously, keeping your back flat.
  3. Return to the starting position and repeat on the other side.
  4. Perform for 3 sets of 10-12 reps per side.

4: Standing Oblique Crunches

Courtesy of Sarah Honey Lawson

Standing Oblique Crunches are great for targeting the obliques and improving overall core strength. This exercise can be done anywhere without any equipment.

Target Muscles: Obliques

How-To:

  1. Stand with your feet shoulder-width apart and your hands behind your head.
  2. Lift your right knee toward your right elbow while crunching your torso to the side.
  3. Return to the starting position and repeat on the other side.
  4. Perform for 3 sets of 15-20 reps per side.

5: Stability Ball Roll-Outs

Courtesy of Jennifer Fleischer

Stability Ball Roll-Outs are excellent for engaging the entire core, including the rectus abdominis, transverse abdominis, and lower back.

Target Muscles: Rectus abdominis, transverse abdominis, lower back

How-To:

  1. Kneel on the floor with your forearms resting on a stability ball.
  2. Roll the ball forward, extending your body into a plank position.
  3. Roll the ball back to the starting position.
  4. Repeat for 3 sets of 10-12 reps.

6: Single-Leg Deadlift

Courtesy of Charlee Atkins and Well+Good

Single-Leg Deadlifts target the hamstrings, glutes, and lower back while also challenging your balance and core stability.

Target Muscles: Hamstrings, glutes, lower back

How-To:

  1. Stand on your right leg with a slight bend in your knee and hold a weight in your left hand.
  2. Hinge at your hips to lower the weight toward the floor while extending your left leg behind you.
  3. Return to the starting position.
  4. Perform for 3 sets of 10-12 reps per side.

7: Seated Russian Twists

Courtesy of Strong Girl Club

Seated Russian Twists are effective for targeting the obliques and improving rotational strength.

Target Muscles: Obliques, rectus abdominis

How-To:

  1. Sit on the floor with your knees bent and feet elevated.
  2. Hold a weight or medicine ball with both hands and lean back slightly.
  3. Twist your torso to the right, then to the left.
  4. Repeat for 3 sets of 15-20 twists per side.

8: Toe Touches

Courtesy of PureGym

Toe Touches are great for engaging the upper abs and improving overall core strength.

Target Muscles: Upper abs

How-To:

  1. Lie on your back with your legs extended straight up toward the ceiling.
  2. Reach your hands toward your toes, lifting your shoulders off the ground.
  3. Lower back down with control.
  4. Repeat for 3 sets of 15-20 reps.

9: TRX Pike

Courtesy of RoughToBeBuffTV

TRX Pike is an advanced exercise that targets the entire core, especially the lower abs and hip flexors.

Target Muscles: Lower abs, hip flexors

How-To:

  1. Start in a plank position with your feet in the TRX straps.
  2. Lift your hips toward the ceiling, forming an inverted “V” shape with your body.
  3. Lower back to the starting position.
  4. Repeat for 3 sets of 10-12 reps.

10: Pilates Scissor Kicks

Courtesy of Sara from Dedham Health & Athletic Complex

Pilates Scissor Kicks are excellent for targeting the lower abs and improving core endurance.

Target Muscles: Lower abs

How-To:

  1. Lie on your back with your legs extended straight up toward the ceiling.
  2. Lower one leg toward the floor while keeping the other leg straight up.
  3. Switch legs in a scissor-like motion.
  4. Perform for 3 sets of 20-30 seconds.

10 Minute Isometric Core Workout

Courtesy of Caroline Girvan

Conclusion

The 10 core workouts above effectively target different parts of your core, enhancing your overall strength, stability, and tone. Including core exercises in your fitness plan 2-3 times per week, while ensuring adequate rest and recovery between sessions, will help you achieve a strong and sculpted midsection. 

Prioritize proper form and technique for maximum effectiveness and reduced risk of injury. With dedication and consistency, you can reach your fitness goals and improve your overall health and well-being.

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