Core Exercises for Women at Home
You probably imagine a toned midsection that would make you feel super confident in your swimsuit when you think about your core. Move beyond performing crunches or situps in pursuit of the toned mid-section you desire. Your abdominal muscles, however, are a mere fraction of your body's core. If you're interested in better balance, a confident posture and improved stability, you need a more comprehensive core workout. Don't worry: you can train your core without having to walk out the door. You also don't need any fancy equipment or an expensive gym membership. All you need is a little time and dedication.
Planks for Core Stability
Lie down on your belly with your forearms on the floor. Space your elbows shoulder-width apart and lift your hips. If that is too difficult, keep your knees on the ground.
Pull your belly button in to your spine while keeping your body in a straight line. If you feel too much pressure in your shoulders, push back on your toes or knees.
Breathe normally during the plank -- do not hold your breath. You should feel tightness in your core muscles within 30 seconds if you are a beginner. If you are advanced, hold the plank for a minute before you return to the floor.
Dead Bugs for Increased Coordination
Lie down on your back. Brace your core as if you're expecting a punch.
Raise your arms and knees in the air in front of you to arrive to your starting position. Keep your lower back flat on the ground.
Extend your left arm back and right foot forward. Return to starting position and repeat this movement with your right arm and left foot. You should feel tightness in the leg muscles within 12 repetitions. If this is too difficult, keep your arms palms-down by your sides and perform the exercise with one leg at a time. If this is too easy, eliminate the pause between each side. While raising your left arm and right leg back to the starting position, begin to lower your right arm and left leg to the ground.
Knee Thrusts for Better Balance
Stand tall and place your feet shoulder-width apart. Point both arms forward with your palms to the ground.
Tighten your core and keep your gaze forward. Ground your heels to maintain balance.
Raise your left knee, aiming to connect it with your left palm. Repeat on the other side. You should feel tightness in your leg muscles within 12 repetitions. If you are unable to balance, use a wall for support. Keep your right hand on a wall and perform every repetition for your left side. Turn around, put your left hand on the wall and repeat for your right side.