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 energizing and restorative. Let’s take a look at four of the best core stability workouts, to set you up for success.
- Plank Arch in Parallel
To do the first core stability workout, you’ll need to get your yoga mat and a small exercise ball. Standing on your mat, lower yourself onto it until you’re doing a plank. Place the ball between your knees and make sure that you hold onto it.
Pull your body backward as if you’re doing the Child’s yoga pose, making sure that your bum is above your feet and your knees are bent. Ensure that your legs stay parallel to one another the whole time and that you don't drop the ball. Come back up into the plank position again. Repeat as many times as you can.
- Marching While Supporting Your Lower Back
To start this workout, you'll need to be sitting on your yoga mat with your knees bent, and your feet placed flat on the floor. Place the ball against your lower back, and lean into it. Raise your arms up into the air as if you're holding out an imaginary box.
Begin to lift each leg up one at a time, as if you’re marching. Keep your legs nice and bent, and do each leg one at a time. Try to prevent your hips from doing the work, and instead let your core take the heat. Repeat as many reps as you can.
- Increased Marching While Supporting Your Neck
Let’s take things up a level with the marching, but this time you’re going to do it lying down. Lie down completely on your mat with the ball behind your head. Place your arms up around the ball to keep it in place.
Keep your core nice and flat, lift your legs up into the air, march each one up and down, and switch them out as you go. Keep them in the air to do this for as long as you can, so that your core is taking the weight even when you're not necessarily marching.
- Neutral Pelvic Marching
For the last core stability exercise, you’ll want to move the ball down to place it underneath your tailbone. Make sure that you’re still lying down on your mat, and keep your arms nice and tucked into your sides.
Repeat the marching motion that we talked about in the third workout, and try to keep your legs up in the air for as much of it as possible. Do as many reps as you can, before lowering your legs again.
Physical Beauty is Staying Healthy and Being You
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.
Velettá is a 100% natural, New Zealand made range of luxury, organic, plant-based products. Our extensive range of effective, every day, cruelty-free skincare products is designed with your skin in mind. Whether you've got problem skin, dry skin, or you want younger-looking skin; we can help. For the best way to hydrate after a workout, try our Rejuvenating Oil, that is made with even skin tone in mind. If you feel like treating your skin once a week after a particularly hard day, go for our Purifying Mask, too. When you take care of your body's muscles as you age, the rest of you will thank you for it. Remember, the only way forward with skincare is to be completely natural so that it will serve you well for a long time.