When talking about core strength, some people think about their abdominal muscles. They tend to focus only on this part of the body, which is not right. Yes, your abs are part of your core, but there’s more to it. It includes all the muscles in your shoulder, back, hips, pelvis, and upper thighs. It’s basically all the major groups of muscles in your body.
A strong core allows you to perform your everyday exercises and activities without any hassle. But if you notice that you are having a hard time doing them, then it’s most likely that your core is not strong enough. This is especially true for women. So for ladies out there who want to improve their core strength, here are the best workouts that you can do:
Planking is a seemingly simple exercise but it can actually work the entire body, hence it helps improve your core strength. Getting into the plank position is fairly easy but holding it for a minute or longer is challenging. Its impact on your muscles depends on how intense your workout is. So to get better results, it is highly recommended that you hold the position as long as you can.
To do this exercise, get into the position as if you are going to do a push-up, move your body upwards, and make sure that your back is straight. You can hold it for a few seconds to start and gradually increase the holding time.
Plank Knee Crosses
Aside from being a great abs exercise, the plank knee crosses can do wonders for your core strength. Plus, this type of workout targets the hip flexors and shreds the bodyfat that is covering it up. Sooner or later, you’ll get to achieve the so-called V-shaped abs.
One good thing about doing planks and its variations is that you don’t need to go to the gym. All it requires is enough space for you to get on the floor on all fours, assuming a push-up position. From that point, try to bring your right leg up to your left elbow and back. Do the same using your left leg. Aim for 2 to 3 sets, which means 15 to 20 reps on each leg.
Elbow Plank Twists
With your elbow planked on your side, stack your feet on top of the other, while maintaining your balance. Put your right arm behind your head and bring your elbow to your left hand then go back to the starting position. Try to reach 10 reps or more.
Plank Shoulder Taps
This is another easy variation, but it can help tighten your core and glutes. It can aid in the proper alignment of your spine, head, and neck too.
To perform this exercise, simply get into the plank position and start touching your right shoulder using your left arm. Do the same on the opposite side.
Leg raises are simple as well but they are very effective in working on your abdominal muscles and building your core strength. Doing this workout even for a few seconds will make you feel the impact.
Lie on your back and lift both of your legs. Hold that position for as long as you can. If you feel any pain on your lower back, support it by putting your hands underneath.
The V-sit abs exercise is challenging, and you are lucky if you can do more than 10 reps. If you start to feel the burn, then you know for a fact that it is working.
Starting from a seating position with your hands and feet on the floor, slowly lift your legs until they form a 45-degree angle with your torso. Stretch your arms forward and hold the position for a few seconds.
V-ups are also known as Jack Knifes or Pike Crunches. To do them, extend your arms behind your head while you lay flat on your back. Keep your legs straight and lift them up as you try to raise your upper body.
Start by laying flat on your back. Press your lower back into the floor and slowly lift your arms and legs at the same time. The movements may not be that much, but you will surely feel the burn.