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Your core is a combination of muscles that stabilize and rotate the movement of the spin. Your spin connects or extends to almost every part of your body. It is the center of motion and physical activities and where everything originates. Exercising and keeping your core strong and active while helping your body move more effortlessly and effectively, carry out more activities, and prevent injuries.

Core exercises help extend your back, ensuring that it is active and used to the movement, helping you reduce the chances of back injuries. As a result, core exercises can help you lift more and improve your balance and stability while correcting your posture. The best part is that you can do core exercises in most gyms in Brisbane or at home with little to no equipment.

Best Core Exercises For Women 

It is evident that your core plays a vital role in movement, health, and mental awareness. The core includes abdominal muscles, pelvic walls, the lower back, hips, and glutes. This system of muscles is usually well connected, and an injury to one could mean that you are not able to use your body correctly. Wrong exercises are one of the fastest ways to destroy your core as a woman.

Before committing to a core exercise routine, it is important to understand your body and what you hope to achieve. Let us look at some core exercises every woman can use to help them strengthen their body.

Deadlift

The deadlift could be your solution if you are looking for a fantastic booty. It can also help strengthen your lower limbs and shoulders and reduce pressure on the lower back. You will require two small dumbbells for this exercise.

Steps:

  1. Hold the dumbbells on your side next to your thighs.
  2. Make sure your feet are pointed forward and are as close to each other as possible.
  3. Hinge forward at your hips leaning forward while lowering the dumbbells slowly.
  4. Track the dumbbells down along your shins for the best effect.
  5. Bend your knees slightly with each dumbbell bend while maintaining your back in a natural posture.
  6. Use your butt muscles to lift the dumbbells back to your side.
  7. Continue for another 15 minutes.

Single Arm Press

The single-arm press helps with maintaining your body’s overall balance and stability because it involves your entire core muscles. It helps with shoulder and upper hand muscles with little strain. Requires one dumbbell to carry out women’s core exercises.

Steps:

  1. Hold the dumbbell with one hand on your side, next to your hip.
  2. Fully extend the other hand, forming a 90-degree angle with your body.
  3. Move the arm with the dumbbell next to your neck and shoulder with your palm facing your face.
  4. Raise the dumbbell over your head and back to the shoulder slowly while keeping your biceps as close as possible to your ear.
  5. Ensure each reap lasts about 10 seconds and continue the exercise for 15 minutes.

Deadbug

For beginners or women who want to work out at home, gym equipment like dumbbells can be difficult or expensive to use. The good news is that there are some great exercises like Deadbugs that you do not need specialized equipment.

Deadbug is a safe and effective core exercise routine that can help you stabilize your back muscles and spine. It targets the same muscles as planks but with less strain.

Steps:

  1. Lie down with your hands extended over your chest so that they form a 90-degree angle with your body.
  2. Lift your knees so that they also form a 90-degree angle with your body
  3. Press back on the mat, and simultaneously extend your lower right leg until your heel almost touches the ground while extending your left hand over your head until it almost touches the ground as well.
  4. At full stretch, hold the position for a few seconds every time before going back to the starting position.
  5. Increase the time you hold the position as you get used to the exercise.

Side Plank

Side planks are perhaps women’s most popular core exercises because they are practical and easy. Side planks work all the core muscles and act as a deep spinal stabilizer without stressing the back. This core exercise doesn’t just engage the core muscles but the arms, legs, neck muscles, and lower leg muscles. In most cases, a side plank will not need any additional equipment, but you can use a dumbbell to increase the exercise difficulty.

Steps:

  1. Lay on your side with your forearm flat on the floor
  2. Make sure your elbow is under your shoulder with both legs extending straight from head to feet.
  3. Lift legs and hips off the ground and hold for 30 seconds.

Core exercises are an amazing way to keep your whole body fit while reducing the chances of an injury. There are plenty of other exercises you can use. However, it is important not to push your body too much in the beginning. As mentioned, your core is sensitive, and any injury can affect your whole body.

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