Do you have low back pain? It’s probably because you need to strengthen your core. A strong core is key to avoiding injury in daily life, good posture and adding more power and stability to your workouts. You should use your core muscles in every exercise. These are 5 great core exercises for women. You can do them at home or in the gym to strengthen your core.
Core Strengthening Exercises For Women
Forget the sit-ups and stomach crunches. They’re not the best core exercises, especially for women who need core strengthen in their mid-section.
These are the best core exercises to build a strong core without hurting your lower back. They’ll isolate your mid-section so you can build strong abs.
Whether you have a sore back from carrying kids around, running, or an injury this at home core workout will strengthen your core which will in turn help relieve tension in your back. Incorporate these workouts into your daily routine to strengthen your core.
You get power, stability, and mobility all from your core.
At Home Core Workout
Whether you’re a beginner or advanced fitness level, this at-home core workout is perfect. You can use your own bodyweight for most of these exercises, with the exception of the banded Pallof Press. I suggest a resistance band for this.
Resistance bands are a great at-home fitness tool because they’re lightweight, affordable, portable, and don’t take up a lot of space. Yet, they provide valuable strength training so you can take your fitness to the next level.
Plus, this core workout at home is full of exercises to strengthen your back. If you’re a runner, a mom carrying around kids a lot, or just suffering from a back injury it’s important to have a strong core to relieve pressure and pain from your back.
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Side Plank
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Glute Bridge
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Banded Pallof Press
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Dead bug
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Strength plank
Add these exercises at the beginning of a workout or the end of one, or make it your routine for the day. Do it three times. Take a little rest in between each set. Trust me, you’ll be breathing hard and strengthening your core.
Strength Plank
The plank is a great and arm strength exercise for women. When done right, you get a full-body workout with one exercise. Instead of focusing on how long you can plank, focus on the strength and tension you can create in your body. You’ll get more out of your body with a strength plank vs an endurance plank.
When you’re in a plank position, squeeze your glutes, pull your core in tight, flex your quads, and pull your shoulders down. You want your body so tight that you shake.
Dead bug
The dead bug is a stability exercise, so you really focus on firing your core. To make sure you’re doing the move correctly, you can put your hand on your core to make sure it’s working hard. This exercise should be difficult and you should be shaking.
It’s easy to make this exercise simple. Push hard against the wall and make it difficult, even if you’re a beginner.
The more you put into your workouts the more you’ll get out of them.
You want to create a 90-degree angle from your knees to your hips and your hips to your shoulders. Lying on your back, push one hand against the wall with as much force as you can. Extend the opposite leg and then switch.
During this exercise, keep your lower back on the floor to avoid injuring your back. You can also progress the dead bug with mini bands.
Glute bridge
Yes, we’re working your glutes. They are part of your core too. Your core is everything from your shoulders to your knee caps.
The glute bridge helps women and runners, by opening up the hips.
With this core strengthening exercise, lie on your back and press your hips up. Squeeze as hard as you can through your glutes.
There are many glute bridge variations you can also try.
Side plank
Another plank! It’s because they’re super-efficient exercises offering a full-body workout with each plank variation. Plus, there are lots of options to advance the side plank from beginner to advanced.
You don’t need any equipment, so it’s great at home core strengthening exercise.
Try to hold the side plank for 20-seconds without your hips sagging. Keep them elevated.
Resistance Band Palloff Press
With this exercise, you’ll use a resistance band. It’ll help you work on anti-rotation, which is an essential part of a core workout. You’ll resist the pull of the resistance band, that’s securely attached to a door or weight bench.
In a half-kneeling position, dig your back toe into the ground. Squeeze your glute and push your hands away from your body and control it back. Resist the tug of the resistance band.
The key for gaining core strength with this exercise is to dig your toe into the ground and squeeze your glute tight.
Rotation and anti-rotation exercises are an important part of every workout, and these exercises will help you find core strength at home.
At Home Workout Programs For Women
Like these core exercises? I have many more in my bodyweight and at-home TRX workout program.
With the bodyweight program, you get 8 workouts on the TrueCoach app that you can do any time.
The TRX at home exercise program always focuses on your core. I love the TRX because it’s perfect for beginners or advanced fitness levels. All you do to make an exercise harder or easier is adjust your positioning.
