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Your core is crucial for stability, posture and overall strength. Yet many of us aren’t sure how to put together the ultimate core workout to really feel the burn and achieve maximum results.
For years now, we’ve been fed the idea that crunches are the best abdominal workout for women, but the truth is, they don’t hit as hard as we may think!
By taking a 360° approach to creating the ultimate core workout, you’ll reap the benefits both aesthetically and in performance and strength. If you’re looking for the best core workouts for women, keep reading! We’re about to share our top five core exercises to build a strong core and protect your back from pain.
Core workouts for women
To maximize this ultimate core workout, aim for 3 to 4 sets of the circuit, with little rest in between exercises. If you’re new to this type of workout, you can gradually lower your rest time to get the most out of it!
After the circuit is complete, allow yourself 60 to 90 seconds rest, before jumping back in again.
Having dug around for the best core workouts for women, we’ve come up with the following five exercises that will tackle your entire core.
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Plank shoulder tap
The move:
Get down on the floor, resting your weight between your hands and toes outstretched behind you (aka, the high plank!). Keep your hands directly beneath your shoulders and your legs extended.
Keep a straight line across your back – don’t allow your hips to sag or push your butt upwards.
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Don’t forget to exhale as you slowly take one hand off the floor, tapping the opposite shoulder. Engage your core and keep those glutes squeezed to avoid too much movement from your midsection or legs. Finding it hard? Try with your knees on the ground and work your way up to resting your weight on your toes.
Reps: 10 (each side)
Rest: 0 seconds
Dead bug
The move:
Start by lying on your back with your arms extended upwards, before lifting your legs and bending your knees at 90°. Engage your core and suck your bellybutton in towards your spine, pushing your lower back tight to the floor.
Slowly lower your right arm behind your head and extend your left leg forwards at the same time, exhaling at the same time. Keep going until your arm and leg are only just above the ground, keeping your back flat.
As you inhale, slowly return to the starting position and repeat with the opposite limbs.
Reps: 10 (each side)
Rest: 0 seconds
Side plank
The move:
Start this core exercise by lying on your right side with your legs extended, feet stacked on top of one another. You should be resting your weight between your feet and one forearm beneath your shoulder.
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While keeping a straight line, engage your core and hold this position for 30 seconds before switching sides.
Time: 30 seconds (each side)
Rest: 0 seconds
Bird-dog
The move:
One of the best core workouts for women, the bird-dog is also commonly seen in yoga/pilates.
Start the exercise by getting down on all fours, with your knees under your hips and hands below your shoulders. Keep your core engaged as you extend one arm out in front of you, while extending the opposite leg behind you simultaneously.
Reps: 10 (each side)
Rest: 0 seconds
Mountain climbers
The move:
Ready to feel the burn? Start in a high plank with your hands below your shoulders and legs outstretched, holding your weight between your hands and toes. Engage that core and quickly alternate legs, driving them up towards your chest one at a time. Keep going as fast as you can in 30 seconds!
Also Read: Everything You Need to Know About Losing Belly Fat
After completing our ultimate core workout (set one!) allow yourself a 60 to 90 second rest before starting the circuit again.
Time: 30 seconds
Rest: 60 to 90 seconds
Ready to workout?
And that’s it! Our top five exercises in our ultimate core workout. With no need to head to the gym, our core workout for women at home can be done easily with no equipment, making it easy to squeeze into your busy schedule!
Need a hand hitting your body goals? While there are plenty of core workouts for women available, we all need a little support sometimes!
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