For many women, a tight and toned core is an important yet elusive goal. While it isn’t possible to spot-reduce fat, the right core exercises will enable you to build strong abdominal muscles. You will then reveal these muscles as you continue to lose fat. Below are four of the best core exercises for women, listed in no particular order. These exercises will assist in building a strong core as you get closer to your ideal physique.
1. Ab Wheel Rollout
This exercise is a great way to build strength and stability while burning fat. To do it, you will need an ab wheel, which can be bought for around $10-$15. To do this exercise properly, you’ll need to do the following:
- Start kneeling, with your hands grasping the handles.
- Slowly roll the wheel forward until your hands are out in front of you and your body is parallel to the ground.
- Bracing your core, pull the wheel back to the starting position.
This exercise is an excellent core builder. It’s one of the best core exercises for women because it builds functional strength as well as improving aesthetics. A potential downside for new exercises, however, is the fact that it is very challenging. If you try this exercise and it’s too difficult, work on some of the others on this list first.
- Requires equipment.
- Difficult for beginners.
2. Hanging and Lying Leg Raises
While it is sometimes challenging to execute correctly, the hanging leg raise is one of the most effective exercises to do. It builds grip strength while helping you build and strengthen abdominal muscles. If you don’t have access to a gym, you can use a pull-up bar. These can generally be found for $20-$25.
To do a hanging leg raise, follow these steps:
- Grasp the bar, so your feet are hanging beneath you.
- Without using momentum, slowly raise your legs until they are at a 90-degree angle with your torso.
- Pause briefly, and slowly lower your legs.
Like many of the best core exercises for women, the hanging leg raise is challenging. If you need an alternative exercise, the lying leg raise offers similar benefits. This exercise involves lying flat while raising and lowering your legs as you would in a hanging leg raise.
- Builds strength in multiple areas.
- Targets lower abs, a common problem area.
- Hanging version requires equipment.
- May be difficult if you are a beginner or have a lower back injury.
This bodyweight exercise is dynamic and challenging, and it works both upper and lower abdominals at once. You don’t need any equipment to do v-ups, although, for comfort, it may be a good idea to have an exercise mat. These can usually be found for about $10-$15, although higher-end mats may sell for more.
To do a v-up, do the following:
- Start lying on a mat with your hands extended above your head.
- Being sure to engage your core, raise your arms and legs upward to form a v shape.
- Slowly lower your arms and legs to the ground and repeat.
This exercise is challenging, but to make it easier to do, you can rest between repetitions. The v-up is one of the best core exercises for women because of its challenging nature, but also because it targets multiple sections of the abdomen.
- Targets both lower and upper ab muscles areas.
- Requires no equipment.
- Is challenging for beginners.
- If done incorrectly, can cause lower back pain.
4. Three-Point Plank
The plank has long been known as a staple abdominal exercise. While it can assist you in building a strong core, there is a more challenging variation. The three-point plank is one of the best core exercises for women because it builds stability. It does this by removing one leg from the ground.
This is also a good exercise because it requires no equipment. As with v-ups, though, an exercise mat will make it more comfortable. To do a three-point plank, do the following:
- Start in a traditional plank position.
- Being careful to keep your back in neutral, lift one leg off the ground.
- Hold the pose for 5-10 seconds, and then switch legs and repeat.
If you are new to exercising and are hoping to do some of the best core exercises for women available, you may want to start with a traditional plank. In addition, before moving up to a three-point plank, make sure you aren’t making common plank mistakes that may slow your progress.
- Offers a variation on a common favorite.
- Builds stability.
- May be difficult to keep hips and back level.
- May not be as effective as some other exercises.
Core exercises are an important part of any exercise routine, and they extend far beyond crunches and planks. When you incorporate a few of the best core exercises for women into your routine, you can burn belly fat while building valuable core strength. Have you tried any of these exercises? Comment below to share your experience!
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