Women’s Fitness: Build the Core

Clinical Trials & Research


Physical fitness is not a male-only pursuit. Women train just as hard and compete in many sports competitively or just to stay in shape. One of the keys to keeping a female body in shape is to target the core. The muscles of the abs, back, and hips are the powerful foundation. Strengthen these muscles first, and the rest will be easier to work. Here are some excellent and effective core exercises for women.

Before Beginning

Anyone about to embark on a program of regular exercise should first consult with a doctor. It’s important to make sure your body can handle the rigors of exercise and be aware of any limitations or potential problems. You can see your regular doctor or do a Google search if, for example, you want to find women’s clinics in Illinois. Once you get medical clearance, you can begin.

The Plank

Planks have become a popular exercise for anyone looking to build core strength. They are quite effective for women. Start on all fours, keeping your wrists under your shoulders and knees under your hips. Raise the knees and place your body in a straight line, supported by your hands and toes. Raise the hips so you feel it in your abs. Hold for 30 seconds then slowly return to the starting position. 

The Dead Bug

Lie on your back, arms raised straight up, perpendicular to the floor. Bend the knees 90 degrees and raise the legs over your hips. Tighten your core and keep your lower back on the floor. Lower the left arm back past your head to just above the floor. At the same time, lower and straighten the right leg just above the floor. Slowly return to the starting position and repeat with the right arm and left leg. This constitutes a single repetition. Do as many reps as possible in 30 seconds. 

The Superman

Lie down on your stomach, forehead against the mat. Extend your arms straight out in front of you. Your body should be in a straight line. While squeezing your glutes and tensing your abs, lift your arms, legs, head and chest from the floor. Keep your eyes facing down and hold this position for 3-5 seconds before slowly returning to the start position. Perform as many repetitions as you can in 30 seconds. 

The Leg Lower

Lie on your back with your arms at your sides. Extend your legs toward the ceiling, perpendicular to the floor. Lower the left leg to just above the floor. Keep your lower back on the floor throughout the exercise. Raise it back up and lower and raise the right. Do as many controlled reps as possible in 30 seconds.

Physical fitness is important to everyone, including women. Building core strength creates an excellent foundation for all types of exercise. These exercises are effective to build your core and work well as an overall workout. Once you’ve done these for a while, you can add other moves and perhaps weights or running. 

Image by Pexels from Pixabay 





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