Women Core Exercises.

The core muscles are often overlooked yet they are the foundation of all your movements. They are active in the simplest basic movements like walking or running. If they are strong they straighten your posture and keep you in balance when you shift your weight. But if they are weak, it can lead to lower back injury and poor posture leading to back pain.

What are Core Muscles.

The transverus abdominis is the major core muscle. It runs down the front and around your torso. A simple exercise to work it that you can do sitting at your desk or in your car is to simply try to touch your spine with your belly button. Hold it for ten seconds, release and repeat. You'll be amazed at how this simple action will have benefits in all your everyday activities.

Another simple movement you can do anywhere and will improve the efficiency of your women core exercises is breathing from you diaphragm. Stand or sit up straight with your shoulders relaxed. Completely empty your lungs by exhaling for 5 seconds through your mouth. Then inhale feeling the air expand your chest as they fill your lungs.

Women Core Strengthening Routine.

Start by lying on your back with your hands behind your head with your elbows out. Raise your legs in the air with knees bent. Move your right knee into your chest while twisting your torso up and touch your knee with your left elbow. Without stopping lower your right knee and lift the left knee touching your right elbow. Do 2-3 sets of 10-15 reps.

Leg Press. Lie down on the floor with your knees bent. Your heels should be about 12 inches from your buttocks. Lift the right leg making a 90 degree angle with your lower leg paralell to the floor. With your hand push on your knee while forcing your knee in your hand using your abdominal muscles. Hold for 10 seconds or for 4 deep breaths. Lower and repeat with the left leg. Do 2-3 sets of 12-15 reps.

Squat. This is a very effective women core exercises as it involves more muscles than any other single movement. It activates the abdominal and spine support muscles as well as the entire thigh and glutes. You can perform these without any weight or you can add dumbbells for added resistance.

Start with your feet flat a little more than shoulder width with toes slightly out. Keeping your feet flat inhale while tightening your abs and shifting your weight to your heels. Bent your knees as you lower yourself until your thighs are parallel to the floor keeping you back as straight as possible. Exhale as you come back to starting position. Do 3 sets of 12-15 reps.

One Arm Dumbbell Rows. This exercise is great for improving your posture. When the upper back and shoulder muscles are weak, the weight of the breast pulls the shoulders forward giving them a rounded look. Strengthening these muscles will not only give you a V shape and improve your posture but will give you more upper body strength as it works the shoulders, lats, traps and biceps.

Start by holding a dumbbell in your right hand. Lunge your left leg forward, bend the knee and straighten your right leg. Keeping your back flat. Pull your abs in to keep your core stabilized. Breath in as you lift the dumbbell towards your arm pit. Breath out as you lower. Do 10-12 reps then repeat for the left arm. Be sure and keep your spine straight at all times.

Do these women core exercises 2-3 times a week skipping one day in between each workout. Combine it with some cardio and you will feel stronger, look better and stand taller all in about 3 weeks.

It is very important to get the advice of your doctor before starting any exercise routine.

These movements will strengthen your core and help develop your 6 pack abs but please note that there is no such thing as spot reduction. So in order to see the newly developed abdominal muscle you will need to incorporate some cardio to burn that layer of belly fat.

Here are some alternative women core exercises.