Core Training Tips for Women

Women, just like men, are searching for the elusive “six-pack abs”. However, they desire a better core for more reasons than just to look good. Women pick up bags of heavy groceries, lift their infant and toddler children that sometimes weigh the same as multiple sacks of potatoes, do repetitive twists and turns while loading laundry or other general cleaning, seek good posture and coordination in order to walk with strength and confidence, and so much more. Women are required to have a strong core just to make it through their day to day activities!

Below are some tips that women can implement to gain a stronger core area:

1) Use core strengthening tools. There are multiple tools that can be used to work out the core muscles. Stability balls are really large balls where a woman can sit and engage the core muscles to stay stable. Some women replace their desk or living room chairs with these stability balls, and work the core while paying bills or watching television. Medicine balls and lighter dumbbells are great for doing core twists, either seated on the floor or standing upright. BOSU (Both Sides Utilized) balls look like half of a stability ball with a flat base, and assist with balance and coordination of both sides of the body. Some of the best core training tools (that are much less expensive) are the items that are found and used in the day to day surroundings! Next time groceries are purchased, the woman can use the 5 pound bag of wheat flour to lift and lower 5 to 10 times before putting it into the pantry. The woman can pick up her toddler and dance, dipping from side to side to work the obliques.

2) Work the whole body, not just the core. It is important to realize that the core of the body will not see changes unless the entire body is able to obtain exercise. Cardio helps women to sweat off the excess calories. Cardio exercises do not just include running. A woman can raise her heart rate by swimming, dancing, doing a exercise video, walking, rowing, rock climbing, or jumping on the elliptical. It is important to do these types of exercises at least three or four times a week, for 45 – 60 minutes each time. Core exercises become more effective when the body is leaner.

3) It’s not necessary to be on the floor. There are plenty of exercises that allow a person to tone the core without laying on the floor for situps and crunches. A program that utilizes this aspect of core training is Hip Hop Abs. The combination of the Three-T’s – Tilting the shoulders over, Tucking the hips under, and Tightening the abdominal muscles by pulling the navel in toward the spine – allows a woman to do various standing core exercises effectively.

4) Good nutrition is key to core strength. Eating the right foods at the right times enhance the training of the core muscles. In most cases, the woman does the cooking, meal planning, and shopping for foods that will nourish and strengthen. Make sure that fresh fruits and vegetables are the centerpiece of the food plan. Portion control and healthier methods of cooking, such as steaming, roasting, and grilling will also assist with shaping and toning the core muscles. Consuming protein will create strong and healthy muscles all over the body, not just the core. An old English proverb reads, “Don’t dig your grave with your own knife and fork.” Taking this one step further, women should not ruin the progress of core training with bad choices.

5) Rest is important. One mistake that most women make is to overtrain the core area. Many people have the wrong impression that the more you exercise a certain body part, the stronger it gets. This is just not the case. When you allow the body to recover, the muscles that have been stretched have the opportunity to heal and grow stronger. It is recommended to work the core muscles at least 3 times a week, alternating the time with cardio exercises.

Core strength is vital for women in order to function on a daily basis and to avoid injury. The tips presented in this article should produce excellent habits and a stronger, more defined core.

Sources:
http://www.mastermoves.com/
http://www.cnn.com/HEALTH/library/SM/00071.html
http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm
http://www.mayoclinic.com/health/core-strength/sm00047
http://www.bodybuildingtipsguide.com/Strength-Training/Core-Strength-Training.htm
http://www.fitnessmagazine.com/workout/gear/equipment/best-stability-ball-exercises/
http://weightlossandtraining.com/muscle-recovery
http://www.bosufitness.com/
http://www.shapefit.com/cardio-exercises.html