If you wish to get in shape and tone your body, core exercises for women can be very effective in helping you reach your fitness goals. Choosing the right core exercises can help you get in shape and also to stay in shape. Your overall health will improve and you can get a toned body as well as burn fat while staying healthy. Core exercises also help boost your metabolism and improve the health of your heart. These exercises have therefore proven to be a great boon for the health conscious as well as the fitness conscious, as they produce all round results.
Pilates Beginner Core Exercise
To do the Pilates Beginner core exercise, lie on your back with your knees bent and your feet together. Slowly lift your legs from off the floor until your knees are in perfect alignment with your hips. Place your palms down facing the floor and stretch your arms out to the sides until they are a few inches above the floor. Breathing deeply, pull your belly towards your spine and slowly lift your chin upwards towards your chest. Hold this position for ten seconds and then relax and repeat.
To do the Pilates Beginner core exercise, lie on your back with your knees bent and your feet together. Slowly lift your legs from off the floor until your knees are in perfect alignment with your hips. Place your palms down facing the floor and stretch your arms out to the sides until they are a few inches above the floor. Breathing deeply, pull your belly towards your spine and slowly lift your chin upwards towards your chest. Hold this position for ten seconds and then relax and repeat.
Pilates Double Leg Stretch
To do the Pilates Double Leg Stretch, you will need to get into position by lying on your back. Lift your knees slowly towards your chest and when your knees are in line with your chest, grasp your shins. As you hold your shins, slowly lift your head, back and shoulders off the ground while inhaling deeply. Hold this position for ten seconds and then relax and repeat.
To do the Pilates Double Leg Stretch, you will need to get into position by lying on your back. Lift your knees slowly towards your chest and when your knees are in line with your chest, grasp your shins. As you hold your shins, slowly lift your head, back and shoulders off the ground while inhaling deeply. Hold this position for ten seconds and then relax and repeat.
Yoga Beginner Boat
The Yoga Beginner Boat exercise is a multi-faceted one. To do this core exercise, sit upright on the floor with your legs stretched in front of you and your palms facing straight down. Holding the position with your spine straight and tall, balance on your rear and slowly and gradually lift your legs up off the floor as much as you can. Ensure that you do not rest your hands down for support while performing this exercise. Hold this position for ten seconds and then relax and repeat.
The Yoga Beginner Boat exercise is a multi-faceted one. To do this core exercise, sit upright on the floor with your legs stretched in front of you and your palms facing straight down. Holding the position with your spine straight and tall, balance on your rear and slowly and gradually lift your legs up off the floor as much as you can. Ensure that you do not rest your hands down for support while performing this exercise. Hold this position for ten seconds and then relax and repeat.
Ball Roll Out
The Ball Roll Out core exercises is one of the most effective exercises to strengthen your core muscles with virtually no risk to your back muscles. To do this exercise, place a huge exercise ball in front of you and kneel down with your palms on top of the ball. Roll the ball forward away from you and stretch your body, moving forward as the ball moves forward. During this exercise, it is vital not to shift your position. Stretch forward to the furthest distance possible without shifting your position and then, with your palms still on the ball, come back to the starting position. Repeat this exercise ten times.
The Ball Roll Out core exercises is one of the most effective exercises to strengthen your core muscles with virtually no risk to your back muscles. To do this exercise, place a huge exercise ball in front of you and kneel down with your palms on top of the ball. Roll the ball forward away from you and stretch your body, moving forward as the ball moves forward. During this exercise, it is vital not to shift your position. Stretch forward to the furthest distance possible without shifting your position and then, with your palms still on the ball, come back to the starting position. Repeat this exercise ten times.
Side Planks
To do the Side Planks core exercise, you will need to lie on your right side with your right hand and elbow resting on the floor and your left hand placed on your side. Pull your belly towards your spine as you set your legs in a stack. Raise your body slowly with your body weight resting primarily on your right arm and foot. Hold this position for ten seconds and then relax and repeat while lying on your left side.
To do the Side Planks core exercise, you will need to lie on your right side with your right hand and elbow resting on the floor and your left hand placed on your side. Pull your belly towards your spine as you set your legs in a stack. Raise your body slowly with your body weight resting primarily on your right arm and foot. Hold this position for ten seconds and then relax and repeat while lying on your left side.
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