Core Exercises For Women

Core Exercises For Women

“Concentrating on your CORE will help you achieve your health goal”

Excess fat deposition around the belly is one of the most common issues people face today. This can

ruin one’s posture and weaken the muscles of the lower back. To remove that fat, following a healthy

eating pattern, limiting one’s caloric and carbohydrate intake, maintaining protein intake along with a

well-planned exercise regime, is a must. Concentrating on your CORE will help you achieve your health

goal easily. Hence, include some amount of core exercises in your daily exercise regime is beneficial.

A good ab building routine is good to read and look at, but you will have to commit to it and be very

serious about it for it to work. The spare tyre around your midsection will eventually disappear and that

long hidden six pack will soon emerge with triumph. Commitment is the key word. Doing many hours of

crunches and ineffective ab routines is just going to make you frustrated. Train smart and see instant

results. The key is to always target the weaker regions first. Train your abs in this order: First the

oblique’s, then the lower abs and finally the upper abs. In order to achieve synergism, or complete

development; do not limit yourself to working just the strong muscles. You must incorporate all muscles

of the region into your routine. Visit an Apollo clinics centre to get special, personalised work out

programs that work well on the core.

With our busy schedules, it is very hard to find time to work out, let alone concentrate on specific body

parts. Here are a few exercises that would work on the core.

Plank on Elbows and Toes

Lie face down on the mat resting on the forearms, palms flat on the floor

Push off the floor, raising up onto toes and resting elbows

Keep your back flat, in a single straight line from head to heels

Hold for 20 to 60 seconds, lower and repeat for two reps

Obliques

Lie on the left hip

Flex knees to 90 degrees

Keep shoulders square

Place hands behind the head

Contract the obliques and slowly lift the shoulders two to six inches off the floor

Repeat on the opposite side

Lower Abs

Sit on a flat bench

Contract the lower abs and lift the straight legs as high as possible

Do not extend the lower back

Hold the position for one count

Immediately repeat

Do about 15 to 25 repetitions in three to five sets

Upper Abs

Lie on the back

Flex the hips and knees to 90 degrees

Place hands behind the head

Lift the upper body approximately 30 degrees off the floor

Raise the upper body towards the knees, do not move the knees down towards the upper body

Slowly return to the starting position

Immediately repeat

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