Major Core Exercises For Women
The core exercises are one of the important exercises to obtain toned and flat abdomen
. The core body is the centre for your maximum flexibility and mobility. The core body muscles are utilized routinely in our daily activities like walking, driving, for lifting any materials, etc. Having strong core muscles will keep you more active, happy and healthy so that you can accomplish any type of regular activity easily.
Mostly when you are planning for the core exercises and workouts your general focus will be mostly on the abdominal muscles and back muscles. However the best core strengthening workouts will mainly target the muscles like latissmus dorsi, serratus anterior, rectus abdominis, transverses abdominis, external oblique and internal oblique. These all core muscles work together to support you core body and spine frame. You can utilize these core muscles effectively to tighten your mid section as well as to shrink the hips which ultimately results in flat belly.
The core exercises for women generally never includes weight bearing exercises as they want only dense and well defined slim muscles in the core not big and bulky ones.
The core exercises for women works great during the post pregnancy time to keep the abdominal muscles stronger, slimy and younger. During the performance of core exercises keep the posture better and perfect to avoid unwanted pain and spasm.
There available so many types of core exercises for women. Among them the following three works best and effective. These three exercises appear simple but have excellent benefits including which you can practice this in your home itself and it doesnt require any weights.
Floor Bridge Exercise:
Lie flat on the ground or above a flat mat
Get your legs together
Bend the legs at the knees and get your feet closer to your butts
Place your both feet flat on the ground
Then raise your hips and spine up maximum till your chin locking at your chest automatically
Maintain the final stage with contracting your gluteal muscles and abdominal muscles inwards tightly
Maintain for maximum duration and come back slowly
Repeat the same for further more times and relax
Plank Exercise:
This is also termed as iron mans pose. This is literally an isometric exercise where no movements will be there with the muscle. This can be done anywhere which mainly yield greater balance and stability. This mainly governs the deep abdominal muscles and transverses abdominis muscle.
Take prone lying position
Rise up on to your elbows
Take the feet under and try to raise the hips
Hold this position for maximum one minute and then come back and relax
Repeat it again for further more rounds
This exercise may remind you the push up position where you will be supporting on the hands whereas in this plank exercise you have to support on the elbows.
Side Plank Exercise:
This is same like plank exercise but works only with the lateral oblique muscles.
Lie down on your side
Place the elbow directly below your shoulder
Similar to the plank exercise lift the body until it forms a straight line
The chest should be pointing out parallel to the ground and keep the gluteal muscles and core muscles tight
Hold the position how much time it is possible for you and then relax
Perform the same with the other side too
Repeat for maximum round you can
The above three
Core exercises for women make them fit if they are practicing in a regular basis.
by: Andy hugo
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