As women, having a strong pelvic floor and core is essential as we get older – especially if we’ve had children. There are many reasons why we need to take care of our core and pelvic floor, with one of these being that they both support the spine.
They also keep us nice and mobile, and years away from incontinence in old age. While high-intensity workouts are great if you’re looking for a radical change, now might be the time to implement some core workouts that are energising and restorative. Let’s take a look at four of the best core stability workouts, to set you up for success.
Creating a strong core is important for overall stability, posture, and preventing back pain. Here are four effective core workouts for women that require no equipment and can be done at home:
Standard Plank: Start in a push-up position, but with your weight on your forearms instead of your hands. Keep your body straight, engaging your core, and hold the position for as long as you can.
Side Plank: Lie on your side and prop yourself up on your forearm, keeping your body straight and engaging your core. Hold for as long as you can on each side.
Forearm Plank with Leg Lifts: Begin in a forearm plank position and lift one leg at a time, keeping your body stable and engaging your core. Alternate legs.
Lie on your back with your hands behind your head, elbows out, and legs bent at a 90-degree angle.
Bring your opposite elbow towards the opposite knee, extending the other leg out. Repeat in a pedaling motion, engaging your core muscles.
Start in a push-up position with your wrists aligned under your shoulders.
Quickly bring your knees in toward your chest, alternating legs in a running motion. Keep your core engaged and your body in a straight line.
Sit on the floor with your knees bent and feet flat. Lean back slightly, keeping your back straight and chest lifted.
Clasp your hands together in front of you and twist your torso to the right, then to the left, tapping your hands on the floor beside your hips.
Remember to maintain proper form, engage your core muscles throughout each exercise, and start with a number of repetitions and sets that challenge you without straining. As you progress, you can increase the number of repetitions or hold times for each exercise to continue challenging your core muscles. Always listen to your body and stop if you feel any pain or discomfort.
Here at Velettá, we believe that being the best version of yourself is taking care of what's on the inside, as much as what's on the outside. If you've gone through childbirth or starting to see signs of age in your body, there's nothing quite like a replenishing, low-intensity core stability workout to keep you in check.
