Core Exercises for Women

Core muscles are all of your abdominal muscles, although a strong core can be enhanced by exercising your back, hips and pelvic muscles, as well. The core muscle group is often referred to as your "trunk" and involves all of the muscles surrounding that trunk area.

A weak core can contribute to lower back pain, poor posture, and loss of balance.

From Wikipedia:


If you are suffering from lower back pain, it's important you refer to your doctor before taking on any new exercise routine.

Good core exercises for women depend on doing the exercise using the proper form. If you do an exercise incorrectly, you won't reap the full benefits and you could do some damage to your core muscles.

Regular crunches are good core exercises, just follow the instructions carefully in the video below. DO NOT pull on your neck. This can cause you to pull a neck muscle and develop a stiff neck.

Good core exercises are gentle on your spine and neck. You should feel them most significantly in your stomach muscles. It might sound funny, but it's a fact, that how you breath during crunches is an important part of the technique. Exhale during the contraction (on your way up) and inhale after the crunch (on your way down). This concentrates the action on your stomach muscles.

Photo by: Djrome / CC BY 2.0

If you're like me, you need new exercises periodically to keep the routine interesting. After awhile, I start to get bored of the same old crunches and I need something different.

Mixing up your exercise routine is also a great way to keep your muscles challenged and you'll see greater benefit from core building exercises by changing up your workouts. Your muscles start to adapt to the same old exercise after some length of time and then you're not building as much as you are maintaining.

Try some of the following core building exercises when you're ready for a change of pace.

Photo by: Djrome / CC BY 2.0

If your goal is a flat, toned stomach and you've struggled to make that happen, the Truth About Six Pack Abs might be just the program for you.

It's more than just a set of core exercises for women. It's a complete package that explains WHY you might not have been able to see the results you wanted with previous core workouts and how to get the results you'd hoped for. It's a very popular program and covers the importance of healthy eating with a combination of core exercises to get the best results. Includes:

• Free DVD from Kim Lyon's, a trainer on Season 3 and 4 of The Biggest Loser


• Membership to a support network focused on building a strong, conditioned core and stomach


• Step by step instructions and photos of the most effective ab and core exercises


• Exercise sequencing to help get the most from your workout


• Nutritional tips for boosting metabolism

At the very least, for nothing more than joining their mailing list, you can get a FREE report, a personalized, online metabolic calculator and five workout routines. It's worth checking out.

When you get to their page, just scroll down to the section just for women.

If you've moved past the basic core exercises and are looking for a more advanced challenge, you can add some simple equipment to make the workouts more intense.

Some of the following core exercises for women use a medicine ball to up the resistance and make your muscles work harder. This 4lb ball from TKO can be found at Shop.com's online store.




Photo by: Djrome / CC BY 2.0

I think this is the coolest, new core workout gadget! Remember when you heard that you could replace your office chair with an exercise ball and be working your abs while you were at your desk? OK, tell me I'm not the only one who did that? First, they don't tell you to get the large ball. I tried doing it with the ball I used at home and it was way, too short to act as a chair. Second, the darn thing kept rolling away from me every time I got up from my desk.

This Exercise Ball Chair does the same thing but won't roll away. It helps improve your posture by forcing you to use your core muscles for balance while you sit. And - you don't have to go chasing after it!

A Bosu Ball is a stabilized exercise ball. It can be used for more advanced core exercises for women. The advantage of this exercise ball is that you can stand on it and work on additional balance routines.

A few of the core exercises for women shown above use a Bosu Ball and you may have seen exercise routines that require you stand on a Bosu Ball in order to work on core muscles and improve your balance.

Very handy piece of core exercise equipment. Just don't let the kids play with it. I have three boys. All of my exercise equipment has intrigued them at one time or another. When the manufacturer says it's made out of sturdy plastic I'm pretty sure they didn't mean it would last if three boys tried to jump on it with their skateboards....

An exercise ball is one of the best pieces of equipment for core exercises for women. They make a huge difference in helping you achieve the proper form but also make your muscles work harder by pushing you to balance while performing the exercise. The neat thing about an exercise ball is that it can be easily deflated and inflated with the small pump. If you travel, this is a piece of equipment you can easily fit in your suitcase.




Photo by: Adriarichards / CC BY-SA 2.0