Best Core Exercises for Women - Key Information You Ought to Be Aware Of

Core muscles refer to your abdominal muscles, although it takes more than developing your ab muscles to build it up. The muscles in your back, hips and pelvis must also be exercised if you want to develop a strong core.

Having strong core muscles is essential for any modern woman. The demands of career and family (especially if you have infants and toddlers to lift and run after) make it imperative that we have core strength so we can do most physical activities with ease and facility. A weak core is also a major factor in the lower back pains shared commonly by most women. Falls and slips can also be traced to this since a poorly developed core makes a woman lose her balance easily.

There are core exercises that most women can follow to strengthen their abdominal, back and pelvic muscles. (If you have been experiencing back pain or have any preexisting medical condition, make sure that you consult your physician first before doing any of these exercises).

*Abdominal Crunches. The most basic of all core exercises, abdominal crunches must be performed correctly to achieve the best results and avoid straining. Lie on your back and place your feet up against a wall, bending your hips and knees at a 90 degree angle. Tighten your ab muscles as you raise your head and shoulders off the floor. Instead of putting your arms around your head, cross them over your chest to avoid straining your neck. Return to start position and repeat for 20 times.

*Bridge. This works the various core muscles. Begin by lying on your back with your knees bent. As you raise your hips off the floor, make sure that your ab muscles are tight. Hold position for about 3 seconds before going back to start position and repeating the exercise for 20 times.

*Plank Abdominal Exercise. Begin the exercise in plank position. Your forearms and toes should be touching the floor while your body is straight and rigid and your head is relaxed with your eyes on the floor. Hold this position for at least 10 seconds. If you can, try holding it for up to a full minute. You can also do a plank with leg lifts if you can. Begin in the same plank position. Slowly raise your left leg at least 5 inches from the floor for about two seconds before bringing it down. Do the same to your right leg. Repeat 20 times.

*Superman. This core exercise strengthens your lower back. Begin by lying on your stomach with a rolled towel or a small pillow under your hips to support your back. If you wish, you can also use a folded towel to support your head as well. Tighten your abdominal muscles as you raise your right arm off the floor for about 3 seconds. Lower your right arm and repeat motion with your left arm, again holding it for three seconds before lowering it down. Then, work on your legs. Raise your right leg off the floor, again holding for three seconds. Lower your right leg and repeat motion with your left leg.

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