core exercises for women,So, Hello and welcome back Guy’s in our new blog, today we discuss a very important Exercise topic that is Core Workout For Women. We are very well known their are many different-different types of Core Workouts for women but today we will discuss the most important & Performing Core exercises. It’s benefits, How to do Correct these exercises.
When programming workouts for women,a few things — such as the various changes that happen over their lifetime — should be taken into account. “Many women describe their middle as a ‘problem zone.’ This is often the result of a weak core, which can be linked to pelvic floor issues, childbirth or decreased estrogen during menopause.
While crunches have long been touted as the holy grail of ab exercises, what they actually do is primarily hammer your rectus abdominis (the outermost muscle of the abdomen) while lying deep, Powerhouses ignore muscles. We’re not saying never do a crunch again, but we are saying that if you take a more 360° approach to your core training, you’ll see better results, both aesthetically, and in strength and performance. “Implementing a program that supports a woman’s journey and everyone’s everyday demands—from picking up kids to carrying heavy bags—is extremely rewarding. “Here are five of my favorite moves to help build a strong core and keep low back pain at bay.”
Some Core Workouts For Women
Practice in a circuit format for the specified reps or times. Aim for 3-5 sets of the circuit, with minimum rest between the exercises and 45-60 seconds of rest when the circuit is complete.
Exercise No 1: Side Plank
core exercises for women,Side plank is the most common and effective exercise for build your Stronger core.The plank is also known as afront hold, hover, or abdominal bridge. It is an isometric core strength exercise that involves maintaining a push-up-like position for the maximum possible amount of time.
How To Do
Lie on your right side with your legs extended and one foot on the other. Place your right elbow under your right shoulder, with your forearm facing away from you. Lift your hips so that you can shift your weight toward your elbow and your right foot. Your body should form a straight line. Hold this position for the specified amount of time, then repeat on the other side.
- 30-45 second of each side.
Exercise No 2: Mountain Climbers
Mountain Climbers is an compound exercise that uses multiple muscle groups throughout your body, the climber is an effective way to build your arms, back, shoulders, core and legs strengthen. Another benefit of using multiple muscles at once is an increase in heart rate, which will help you burn more calories.
HOW TO DO
Get into a high plank position with your arms straight across your shoulders, legs should be straight and your toes touches on the floor. Brace your core and alternate as you drive your knees toward your chest. Continue alternating as fast as you can for the stated amount of time.
- 30-45sec each side Rest 25-35sec.
Exercise No 3: Glute Bridge March
The Glute Bridge March is a calisthenics, stretching, and warm-up exercise that primarily targets the glutes and to a lesser extent the abs, hamstrings, quads, and hip flexors.
How To Do
Lie on your back with your legs bent, heels under knees, feet flat on the floor. Extend your arms across your chest, palms facing in. Raise your hips so that your body forms a straight line from your shoulders to your knees. Grasp your abs and lift your right knee over your hip, maintaining a 90-degree angle to that leg. Pause for a moment, then lower your right leg. Repeat on the left.
- Complete at least 12-15 reps with minimum hold time 2-5 second. Repeat this 3-4 sets.
Exercise No 4: Bear Crawl
The bear crawl is an fundamental, whole-body exercise that can be rehabilitate and strengthen your shoulder joints, develop your core and leg muscles, and it’s also improves your cardiovascular conditioning. This simple but phenomenal exercise can be done in any setting without need of any type of equipment’s.
How To Do
In tabletop position behind your mat, align your wrists under your shoulders, knees under hips, and your neck in line with your spine. Keep a slight bend in your elbows. While maintaining a flat back, lift your hips slightly to lift your knees off the floor. Slowly walk your hands and feet forward on the top of your mat, then reverse the movement. He is a representative.
- Complete at least 12-15 reps of 3-4 sets.
Exercise No 5: Dead bug
This move takes little coordination, so if you’re having trouble separating your arms and legs, slow down the pace. Take a second to think about which leg and arm you are lowering and which needs to be up in the air. Like most of the other moves on this list, it’s important to keep your lower back off the ground. If you feel yourself itching, don’t drop your arms and legs so low.
HOW TO DO
Lie on your back and raise your arms until your wrists are directly over your shoulders. Raise your legs until they are just above your hips. Keep your legs straight. Press your bellybutton in toward your spine. To begin the movement, drop your right foot and your left hand toward the floor. To reset, pull them back up toward the ceiling and then lower your left leg and right arm to the floor.Always point the non-working leg and arm towards the ceiling. Do an equal amount of reps on each side.
- Do atleast 3-4 sets of 12-15 reps.