5 Best Core Exercises for women l at Gym, Beginners
This guide is tailored just for women, starting with beginner-friendly ab workouts. Dive in and take the first step towards a toned and sculpted core. Ready to embrace the challenge and achieve those desired results? Let's embark on this journey together!
Here's 5 Core Exercises for Women at Gym
- Side Leg Raise
*Easier sub : Side Knee Up
sets : 3
reps : 15 - Cross Body Crunch
sets : 3
reps : 15 - Starfish Crunch
sets : 3
reps : 15 - Dead Bug
sets : 3
reps : 15 - Bird Dog
sets : 3
reps : 15
I generated shoulder workout routine for women with Planfit, and you can get more personalized workouts on Planfit.
Why core exercises are needed for women? Benefits of core exercises for women.
The benefits of shoulder exercises extend far beyond aesthetics. They offer a wide range of advantages for your overall well-being.
- Posture & Spinal Health: A strong core supports the spine, ensuring you maintain that graceful, upright posture. Prevent neck and back strain by strengthening those essential muscles.
- A Pain-Free Back: Many suffer from back pain, but a robust core offers the best defense. Strengthen those muscles enveloping your waist and shield yourself from discomfort.
- Elegant Balance: Your core is the body's stability center. Embrace the poise of a dancer by fortifying your core.
- Everyday Life's Heroine: Whether you're lifting groceries or sitting at a desk, your core is hard at work. Make daily tasks a breeze and stand tall, powered by your central strength.
- Glistening Six-Pack: While health is the primary goal, who can resist the allure of a toned abdomen? Dive into core exercises, and you might just find a six-pack shimmering beneath.
5 Core Exercises for Women : How to, proper form, Tips
1. Side Leg Raise
- Starting Position
1. Lie on your side on an exercise mat with your legs extended.
2. Place your bottom arm out in front of you for balance.
3. Engage your core and keep your spine straight. - Form
1. Exhale and slowly raise your top leg up until it is in line with your body.
2. Keep your toes pointed and your hips and shoulders still.
3. Inhale and slowly lower the leg back to the starting position.
- Coach's Tips
It's a motion in which you lie on your side and move your legs up and down. It's a workout that makes your sides and thighs well-toned!
If you're having difficulty with this exercise?
Here's a slightly easier alternative for the same muscle group: Side Knee Up
You can see details Here, and can get alternative exercise for this on Planfit
2. Cross Body Crunch
- Starting Position
1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands behind your head with your elbows bent and pointing out to the sides.
3. Engage your core muscles to keep your lower back pressed firmly into the ground. - Form
1. With your elbows still bent and pointing out to the sides, lift your right shoulder off the ground and towards your left knee.
2. As you lift, rotate your torso to the left and crunch your ribcage towards your hip.
3. Slowly lower back to the starting position and repeat on the other side.
- Coach's Tips
It's a workout that targets your abs by poking your thighs alternately.
You can see details Here, and can get alternative exercise for this on Planfit
3. Starfish Crunch
- Starting Position
1. Lie flat on your back on the floor or on a yoga mat.
2. Place your arms out to the side, perpendicular to your body, palms facing up.
3. Bend your knees and bring your feet close to your buttocks. - Form
1. Tighten your abdominal muscles and lift your head, shoulders, and upper back off the floor.
2. Reach your arms up towards the ceiling.
3. Hold the position for a few seconds and then lower your body back down to the starting position.
- Coach's Tips
It is a workout that can target the upper and lower abdominal muscles at the same time. Raise your hands and feet so that they meet in the center of your body!
You can see details Here, and can get alternative exercise for this on Planfit
4. Dead Bug
- Starting Position
1. Lie flat on your back with your arms and legs extended, palms facing the ceiling.
2. Engage your core muscles and press your lower back into the ground.
- Form
1. Keeping your core engaged, slowly draw your right knee up to your chest while extending your left arm overhead.
2. Hold for a few seconds, then slowly lower your right knee back to the starting position while bringing your left arm back to the starting position.
3. Repeat the same movement with your left knee and right arm.
4. Continue alternating for the desired number of repetitions.
- Coach's Tips
It is a workout that can develop from the core to the muscles in the front of the thigh. Please note that the arms and legs going down are in the opposite direction!
You can see details Here, and can get alternative exercise for this on Planfit
5. Bird Dog
- Starting Position
1. Begin on your hands and knees on the floor. Make sure your hands are directly below your shoulders and your knees are directly below your hips. You should have a neutral spine, meaning your back should be in a straight line.
2. Engage your core muscles by drawing your belly button in towards your spine.
3. Look down at the floor to maintain a neutral spine.
- Form
1. To begin the exercise, extend your right arm forward and your left leg straight back, keeping your hips in line with your shoulders.
2. Hold for a few seconds, then return to the starting position.
3. Repeat the same movement with your left arm and right leg.
4. Continue alternating arms and legs for the desired number of repetitions.
- Coach's Tips
Relieving back pain, shoulder rehabilitation, and fixing of the spine and pelvis are essential workouts for our body!
You can see details Here, and can get alternative exercise for this on Planfit
