Core Workouts for Women: 12 Exercises for a Toned Midsection

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So What Exactly Are The Core Muscles?

Most people tend to assume that the core is only made up of the abdominal muscles. However, the core actually consists of all the tiny muscles from your torso down to your pelvis that helps keep your body stable.

While the abs are a huge part of the core, there are several other muscle groups that contribute, including the muscles in your hips, pelvis, and lower back. These muscles are often referred to as the lumbopelvic-hip complex, and they all need to be targeted in order to achieve a strong core.

Unfortunately, as women age, their muscle mass tends to decrease due to a natural process known as sarcopenia. And yep, you guessed it – this includes the core muscles. But don’t fret! Sarcopenia can be slowed down and even reversed through resistance training.

The Importance of a Strong Core

Did you know that your core muscles are activated every time you move, no matter how big or small the action is? Whether you’re standing up from a chair, walking, bending over, or lifting something heavy, your core muscles kick into gear to keep your body stable and safe from injury.

But wait, it gets even crazier – if you have a job where you sit all day for example at a desk, your posture can go to pot and your core muscles can weaken over time. And if your core becomes weak, you could be more prone to back pain or serious back injuries.

So what’s the solution? You gotta work out your whole core, not just your abs. Doing so will not only improve your balance and coordination but also give you more strength and stability. Plus, numerous studies have shown that having a strong core is linked to a lower risk of back and lower body injuries.

Peer-reviewed research has found that a balanced training program that includes core-stabilizing exercises is a total must for daily activities, exercise, and sports training.

Weight Train To Build A Strong Core

If you want to build a strong core, doing only crunches and planks won’t cut it. Just like any other muscle group, your core muscles need resistance to build strength.

While isometric exercises are helpful for core strength, you also need to mix in some weighted abdominal and lower back exercises to get the most out of your workout. Your abs need a workout to grow just like your other muscles.

Exercises like weighted sit-ups and back extensions are great for providing the needed stimulus to your core muscles. Combining weighted resistance exercises with isometric exercises three to four times a week can give you a toned and strong core that can handle whatever challenges come your way.

So without further ado, let’s dive into the 12 must-try core exercises for women.

1. Planks

Planks are a popular core exercise that can help you build strength and stability in your midsection. To perform a plank, follow these steps:

Begin in a push-up position with your hands directly under your shoulders, and your toes tucked under.
Engage your core muscles and keep your back flat, making sure not to let your hips sag or stick up in the air.
Hold this position for 20-30 seconds, then rest and repeat for your desired set range.
As you progress, you can increase the amount of time you hold the plank, or add in variations like side planks or forearm planks to work different areas of your core.

As you progress, you can increase the amount of time you hold the plank or incorporate variations like side planks or forearm planks to work different areas of your core.

2. Crunches

Crunches are a classic abdominal exercise that can help strengthen your core muscles. To perform a crunch, follow these steps:

Lie on your back with your knees bent and your feet flat on the floor.
Place your hands behind your head or across your chest.
Engage your core muscles and lift your head, shoulders, and upper back off the floor.
Hold for a few seconds at the top, then slowly lower back down to the starting position.
Repeat for 10-15 reps, or until you feel fatigued.

It’s important to keep your lower back on the floor throughout the exercise and not to pull on your neck with your hands.

Variations like bicycle crunches or reverse crunches also work different areas of your abs, so don’t be afraid to mix it up. And remember, building a strong core takes time and consistency – so keep at it!

3. Hip/Glute Bridge

A glute bridge is a great exercise to work your glutes, hamstrings, transverse abdominis, as well as lower back. To perform a glute bridge, follow these steps:

Lie on your back with your knees bent and your feet flat on the floor.
Place your arms by your sides, palms facing down.
Engage your core and glutes, and lift your hips up towards the ceiling.
Hold for a few seconds at the top, squeezing your glutes.
Slowly lower back down to the starting position.
Repeat for 10-15 reps, or until you feel fatigued.

Make sure to keep your feet flat on the floor and your knees in line with your hips throughout the exercise. Don’t let your knees cave in or your hips drop down towards the floor.

For an added challenge, you can place a resistance band around your thighs or hold a weight across your hips.

Incorporating glute bridges into your workout routine can help improve your overall strength and stability, and can even help prevent injuries. So give it a try and feel the burn!

4. Russian Twist

Russian twists are a great exercise to work your obliques and improve your rotational stability. To perform a Russian twist, follow these steps:

Sit on the floor with your knees bent and your feet flat on the ground.
Lean back slightly, keeping your spine straight and your core engaged.
Hold a weight or a medicine ball with both hands, and lift it up in front of your chest.
Slowly twist your torso to one side, bringing the weight towards the floor.
Pause for a moment, then twist to the other side.
Repeat for 10-15 reps.

Make sure to keep your core engaged and your spine straight throughout the exercise. Don’t let your lower back round or your shoulders hunch up.

To make the exercise more of a challenge, you can lift your feet off the ground or increase the weight of the object you’re holding.

Incorporating Russian twists into your workout routine can help improve your core strength and rotational stability, which can be beneficial for everyday activities and athletic performance. So give it a try and see how it feels!

5. Bicycle Crunch

Bicycle crunches are a popular exercise that works your entire core, including your abs, obliques, and lower back. To perform a bicycle crunch, follow these steps:

Lie on your back with your knees bent and your hands behind your head.
Lift your feet off the ground and bring your knees towards your chest.
Straighten your right leg and twist your torso to the left, bringing your right elbow towards your left knee.
Pause for a moment, then switch sides, straightening your left leg and twisting your torso to the right, bringing your left elbow towards your right knee.
Repeat for around 10-15 reps.

Make sure to keep your core engaged and your lower back pressed into the ground throughout the exercise. Don’t let your shoulders hunch up or your neck strain. To make the exercise more challenging, you can hold a weight in your hands or add a twist at the end of each rep.

Incorporating bicycle crunches into your workout routine can help improve your core strength and stability, and can even help improve your posture. So give it a shot and show off those well-earned abs!

6. Mountain Climbers

Mountain climbers are a dynamic exercise that works your entire body, with a focus on your core and lower body. To perform mountain climbers, follow these steps:

Start in a plank position, with your hands directly under your shoulders and your body in a straight line from your head to your heels.
Engage your core and bring your right knee towards your chest, tapping your toes on the ground.
Quickly switch legs, bringing your left knee towards your chest and tapping your toes on the ground.
Continue to alternate legs, moving as quickly as you can while maintaining good form.
Aim for 20-30 reps.

Be sure to keep your core engaged and your hips level throughout the exercise. Don’t let your lower back sag or your shoulders hunch up as this defeats the purpose of properly hitting your core muscles.

To make the exercise more challenging, you can bring your knees towards your opposite elbow or increase the speed of the movement.

Incorporating mountain climbers into your workout routine can help improve your cardiovascular endurance and full-body strength, making it a great addition to any fitness regimen. So give it a try and feel the burn!

7. Leg Raises

Leg raises are a simple yet powerful exercise that hits your lower abs and hip flexors. To perform leg raises, be sure to follow these steps:

Lie on your back with your hands by your sides and your legs straight.
Slowly lift your legs off the ground, keeping them straight and together.
Continue to lift your legs until they are perpendicular to the ground.
Hold the position for a moment, then slowly lower your legs back down to the ground.
Repeat for 20-30 reps.

Make sure to keep your core engaged and your lower back pressed into the ground throughout the exercise. Don’t let your legs swing or your hips lift up or you’ll lose the value of this perfect core movement.

To make the exercise more of a challenge, try holding a weight between your feet or add a pause at the top of the movement.

Incorporating leg raises into your workouts can help improve your core strength and stability, and can help alleviate lower back pain.

8. Flutter Kicks

Flutter kicks are perfect for working your lower abs, hip flexors, and quads. To perform flutter kicks, try following these steps:

Lie on your back with your hands by your sides and your legs straight.
Lift your legs off the ground about six inches, keeping them straight and together.
Alternate lifting each leg up and down quickly, while keeping the other leg still and hovering above the ground.
Alternate legs for 20-30 reps.

Do your best to keep your core engaged and your lower back pressed into the ground throughout the exercise. Don’t let your legs swing or your hips lift off the ground.

To make this exercise a bit more challenging, you can hold a weight between your feet and/or increase the speed of the movement.

Adding flutter kicks into your workout routine can help improve your core strength and endurance, making it a great addition to any fitness regimen.

9. Side Plank

Side planks are a great exercise for working your obliques and improving your core strength and stability. To properly perform a side plank, follow these steps:

Lie on your side with your legs straight and your feet stacked on top of each other.
Place your elbow directly under your shoulder and lift your hips off the ground, creating a straight line from your head to your feet.
Try holding the position for 30-60 seconds.
Lower your hips back down to the ground and repeat on the other side.

Make sure to keep your core engaged and your body in a straight line throughout the exercise. Don’t let your hips sag or your shoulders hunch. As you become more proficient with side planks, you can try lifting your top leg up or holding a weight in your top hand.

Incorporating side planks into your workout routine can help improve your core strength and stability, this exercise is a perfect addition to any fitness routine.

10. Dead Bug

The dead bug is a great movement for working your abs and improving your core strength and stability. To perform the dead bug exercise properly, follow these steps:

Lie on your back with your arms straight up toward the ceiling and your legs bent at a 90-degree angle, with your knees directly over your hips.
Slowly lower your right arm and left leg toward the ground, while keeping your lower back pressed into the ground.
Return to the starting position and repeat on the other side, lowering your left arm and right leg.
Continue to alternate sides for 10-15 reps

Make sure to keep your core engaged and your lower back pressed into the ground throughout the exercise. Don’t let your legs or arms drop too low or your lower back arch.

To give yourself more of a challenge as you master this movement, you can straighten your legs and/or hold a light dumbbell in your hands.

11. V-Sit

The V-sit is a challenging exercise that targets your abs and core muscles. To perform a V-sit, follow these steps:

Sit on the floor with your knees bent and your feet flat on the ground. Place your hands on the floor beside your hips, with your fingers pointing forward.
Lean back slightly and lift your feet off the ground, balancing on your sit bones. Keep your knees bent and your shins parallel to the floor.
Slowly straighten your legs and lift them up toward the ceiling, forming a V-shape with your body. Keep your abs engaged and your back straight.
Hold this position for a few seconds, then slowly lower your legs and return to the starting position.

To better challenge yourself, you can hold weights in your hands or use ankle weights. You can also extend your arms straight out in front of you, rather than placing your hands on the ground.

It’s important to focus on form and technique when performing the V-sit, as it can be easy to strain your lower back if you don’t engage your core muscles properly. Start with a few reps and gradually increase the number as you build strength and stability.

12. Scissor Kicks

Scissor kicks are a great exercise for targeting your abs and lower body. To perform scissor kicks, follow these steps:

Lie flat on your back with your hands at your sides, palms facing down.
Lift your legs off the ground, keeping them straight and together.
Raise your head and shoulders off the ground and engage your abs.
Begin the scissor motion by crossing one leg over the other, then switching quickly so the other leg is on top.
Continue alternating the crossing motion, keeping your legs straight and your abs engaged.
Aim to perform the exercise for a set period of time or a specific number of reps.

It’s important to focus on keeping your lower back pressed into the ground and avoiding any arching or straining in the neck. If you find it difficult to keep your legs straight, you can slightly bend your knees to make it easier.

You can also change up the exercise by placing your hands under your glutes for extra support, or by using ankle weights to add resistance.

Incorporating scissor kicks into your regular workout routine can help improve your core strength and flexibility, as well as target your hip flexors and lower body muscles. Take action and see how it can challenge you!

Now that you’ve got a good grasp of these effective core exercises, it’s important to know how to incorporate them into your fitness routine. I suggest doing a core workout 2-3 times per week, for about 20-30 minutes per session. You can either do a core-specific routine or add a few core exercises to the end or beginning of your existing workouts.

Sample Core Workout Routines for Beginners and Advanced

Here are a few sample routines to try:

Beginner Core Workout

Plank – 30 seconds
Crunches – 10 reps
Russian Twist – 10 reps
Bicycle Crunch – 10 reps
Glute Bridge – 10 reps
Rest for 30 seconds Repeat the circuit 2-3 times

Advanced Core Workout

Side Plank – 30 seconds per side
Leg Raises – 15-20 reps
V-Sit – 10-15 reps
Scissor Kicks – 10-15 reps
Mountain Climbers – 30 seconds
Rest for 30 seconds
Repeat the circuit 2-3 times

Importance Of A Healthy Diet

As important as working out is for a defined and toned midsection, it’s also important to remember the role of a healthy diet. Eating a diet rich in lean proteins, healthy fats, and lots of fruits and veggies will help you see the results of your hard work. Be sure to drink plenty of fluids throughout the day.

Lifestyle Factors For Achieving A Defined And Toned Midsection

And don’t forget, it’s not just about working out and eating right. Lifestyle factors like stress management and getting enough sleep also play a role in achieving a defined and toned midsection. Make sure to get at least 7-8 hours of sleep and find ways to better manage your stress, whether that’s through meditation, yoga, or taking a break to do something you enjoy.

To make sure you’re doing the exercises correctly, I suggest watching some instructional videos or consulting a personal trainer. It’s also important to start with lighter weights or modifications if you’re just beginning.

Final Thoughts On Core Workouts For Women

So there you have it, ladies! A guide to 12 must-try core exercises for a defined and toned midsection, along with tips for incorporating them into your fitness routine, eating a healthy diet, and managing stress and sleep. With a little dedication and hard work, you’ll be well on your way to a strong and sexy midsection.

To make sure you’re doing the exercises correctly, I suggest watching some instructional videos like the ones in this article or consulting a personal trainer. It’s also important to start with lighter weights or modifications if you’re just beginning. Also if you feel any pain or discomfort, stop the exercise and consult a fitness professional.

Be sure to check out my guide to meditation article: https://www.dietcoachdigest.com/guided-meditation-for-weight-loss-key-benefits/

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Core Workouts For Women: 12 Must-Try Exercises For A Defined And Toned Midsection

So What Exactly Are The Core Muscles?

The Importance of a Strong Core