Core Strengthening Exercises for Women

The core consists of your body's mid section and includes the upper and the lower stomach. Most women who otherwise have a slim body, suffer from a flabby mid section. The danger of storing fat in the stomach is not only an aesthetic one, but it is also a way for the body to signal that you might suffer from cardiovascular diseases. Many women who suffer from back pain and other back problems, actually have weak core muscles. Often improper posture and lifestyle habits also leads to a weakening of this section. To strengthen your mid section and to get a svelte and flat stomach, doing some core strengthening exercises is absolutely vital.

Core Exercises for Women at Home

Check out some of the best strengthening exercises for women that you can do at home. Some of these exercises do not require any special exercise equipment and relies on your body weight for their effectiveness. Other core exercises requires equipment like an exercise ball and resistance bands. With a regular core workout routine, you can strengthen your core which will not only give you flat abs but also make you healthy and fit.

Full Body Roll Up
To do the full body roll up, lie down with your back to the floor and inhale stretching your body. Keeping your legs extended, extend your arm upwards and stretch them. Exhale while extending arm. Now tuck your chin inwards and raise your chest, keeping arms extended in front of you and engaging your abdominal muscles to lift your upper body from the ground. Inhale as you do this move and exhale as you lower your upper body to the ground slowly. Repeat this abdominal exercise 4 to 5 times.

Waistline Trimmer
Lie down on an exercise mat with your knees bent and placing your heels on an exercise ball. Place your hands behind your head, keeping your elbows to the sides. Now lift your right shoulder towards your left hip all the time keeping your heels on the exercise ball. If you find the ball shifting and moving away from you, use the muscles of your lower back and legs to hold the ball steady. Hold this position for a few seconds and then gently lower your body to the ground. Repeat the same exercise on the other side. Repeat this move 8 to 10 times on each side. This is one of the best core exercises which is performed with an exercise ball.

Squat and Row
For doing this core strengthening exercise for women, you need to stand in front of a pole or column with feet kept shoulder width apart. Place the resistance band across the pole or column and hold both ends firmly, taunt in your hand. Now slowly bend your knees in such a way that your thighs are parallel to the floor. Make sure that your knees do not extend more than your toes. Now extend your arms in front of you with your palms up. Hold this position for a few seconds and then come back to original position. Repeat this exercise 6 to 7 times. This is one of the best core exercises for women with back pain. Core exercises for back pain should be done gently so as not to aggravate your back.

Crunch and Press
To do this core strengthening exercise for women, you need to lie down on an exercise mat and gently tie the resistance band around your calves and shin. Bend your legs at the hips and keep them perpendicular to the floor. Now keeping your hands behind your neck. Lift your upper body off the floor and at the same time spread your legs apart. You will feel a pull at your stomach muscles at the inner part of your thighs. Hold this position for a few seconds and gently lower your upper body to the floor. Do this core strengthening exercise 5 to 6 times.

These were some core exercises for women, that you can do at home. Core strengthening exercises for women should be done three to four times a week for best results. By doing these core exercises at home, you can get a flat tummy in no time.