Health & Fitness The 5 Best Beginner Core Exercises for Women

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Hello and welcome to today's vlog on Health and Fitness. Today we are going to talk about the 5 best beginner core exercises for women. A strong core is important for overall health and fitness, as well as reducing the risk of injury during physical activity. These exercises are perfect for those who are just starting out and want to strengthen their core muscles. So, let's get started!

Exercise #1: Plank
The plank is a classic exercise that targets the entire core. To perform a plank, start by getting into a push-up position, with your hands and feet on the floor. Keep your body in a straight line from head to heels, and engage your core muscles by pulling your belly button in towards your spine. Hold this position for 30 seconds to start, and work your way up to holding for 1-2 minutes.

Exercise #2: Bird Dog
The bird dog exercise targets the lower back and glutes, as well as the core muscles. To perform a bird dog, start on your hands and knees with your hands directly under your shoulders and your knees under your hips. Extend one arm and the opposite leg at the same time, keeping your hips level and your core engaged. Hold for a few seconds, then return to the starting position and repeat on the other side. Aim for 10-12 repetitions on each side.

Exercise #3: Bicycle Crunch
The bicycle crunch is a great exercise for targeting the oblique muscles, which are located on the sides of the abdomen. To perform a bicycle crunch, lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and bring your left elbow towards your right knee, while straightening your left leg. Then, switch sides and bring your right elbow towards your left knee while straightening your right leg. Continue alternating sides for 10-12 repetitions on each side.

Exercise #4: Dead Bug
The dead bug exercise is another great exercise for targeting the core muscles, including the rectus abdominis and the transverse abdominis. To perform a dead bug, lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Slowly lower your right arm and left leg towards the ground, keeping your core engaged and your lower back pressed into the floor. Return to the starting position and repeat on the other side. Aim for 10-12 repetitions on each side.

Exercise #5: Side Plank
The side plank is a great exercise for targeting the oblique muscles on the sides of the abdomen. To perform a side plank, start by lying on your side with your elbow directly under your shoulder and your legs extended. Lift your hips off the ground, creating a straight line from your head to your heels. Hold this position for 30 seconds to start, and work your way up to holding for 1-2 minutes on each side.

And there you have it, 5 beginner core exercises for women. Incorporate these exercises into your workout routine and you'll be on your way to a stronger core in no time. Remember to always listen to your body, start with a few repetitions and gradually increase as you get stronger. Thank you for tuning in, and I'll see you in the next vlog.