{"id":3614,"date":"2020-09-17T16:09:28","date_gmt":"2020-09-17T16:09:28","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=3614"},"modified":"2026-10-13T16:34:59","modified_gmt":"2026-10-13T16:34:59","slug":"core-workouts-for-women","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/core-workouts-for-women\/","title":{"rendered":"Core Workouts For Women: Tone That Tummy!"},"content":{"rendered":"

Have you tried core workouts for women? Having a strong core is the foundation of all other strength moves and it helps reduce your risk of injuries.<\/p>\n

Toned abs look great and a strong midsection is a sign of overall strength and fitness.<\/p>\n

A strong core is a goal that many women strive to achieve, but finding the right core workouts for women isn’t always an easy task.<\/p>\n

In order to build strong core muscles, you need to focus on all aspects of health, including strength training, cardiovascular fitness, and healthy eating.<\/p>\n

But, let’s focus on core workouts for women. Ready to tone that tummy? Keep reading!<\/p>\n

Looking to lose tummy fat fast? A variety of simple strategies can get you the results you\u2019ve been striving for. Here\u2019s what you need to do<\/a>.<\/em><\/h3>\n

\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

GET YOUR FREE\r\u201cFIT MOM\u201d JUMPSTART\r(MEAL PLAN + WORKOUT)\r<\/h2>\r\r\r

Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.<\/p>\r\rYES! GET MY FREE PLAN <\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t

\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

GET YOUR FREE
\u201cFIT MOM\u201d JUMPSTART
(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n

What Are Core Muscles Anyway?<\/h2>\n

When people hear \u201ccore\u201d muscles, they think this only means the abdominal muscles.<\/p>\n

But really, the core is all of the small muscles from your torso to your pelvis that help stabilize your body.<\/p>\n

While the abdominal muscles make up much of the core, there are a number of other muscle groups that contribute, including muscles in the hips, pelvis, and lower back.<\/p>\n

These muscles are sometimes referred to as the lumbopelvic-hip complex and they must all be targeted to achieve a strong core.<\/p>\n

As women age, muscle mass begins to decrease, a process known as sarcopenia.<\/p>\n

This includes the core muscles.<\/p>\n

Sarcopenia is a natural process, but luckily it can be slowed and even reversed through resistance training.<\/p>\n\t\t

\n\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

Join Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tJOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n

Importance of a Strong Core<\/h2>\n

It may not be obvious at first, but basically every movement you make on a daily basis requires the activation of your core muscles.<\/p>\n

Getting up out of a chair, walking, bending, and lifting all require core muscles to stabilize your body and prevent injury.<\/p>\n

On top of the muscle loss that comes with age, many sedentary occupations, like desk jobs, lead to poor posture and a weak core<\/a>.<\/p>\n

If you have weak core muscles, you are at a higher risk of developing back pain, or even debilitating back injuries.<\/p>\n

Targeting the entire core will lead to improved balance, coordination, and stability.<\/p>\n

Numerous studies have looked at the relationship between core strength and low back and lower extremity injuries.<\/p>\n

A meta-analysis<\/a> of these articles came to the conclusion that a comprehensive training program that includes core stabilizing workouts is necessary to meet the demands associated with daily activities, exercise, and sports training.<\/p>\n

Lose That Central Fat<\/h2>\n

Having a strong core is also important for everyday activities.<\/p>\n

Building a strong core will also help you lose fat around the midsection, which is extremely important for overall health.<\/p>\n

A 2019 study<\/a> from JAMA found that abdominal fat is related to higher mortality in postmenopausal women, even if they were at a normal weight!<\/p>\n

This study also showed that central obesity was correlated with a higher risk for cancer mortality as well as all-cause mortality.<\/p>\n

Since core exercises involve both cardio and strengthening muscles in your midsection, you will decrease this central fat and decrease your risk for lifelong health issues.<\/p>\n\t\t

\n\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

Join Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t
\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tJOIN NOW \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n

Weight Train to Build a Strong Core<\/h2>\n

Building a strong core requires more than crunches or planks.<\/p>\n

Just like any other muscle group in the body, the core muscles need to contract against resistance to build strength.<\/p>\n

While isometric exercises are great and will definitely add to your core strength, you also want to add in some weighted abdominal and lower back exercises as well.<\/p>\n

Your ab muscles need a stimulus for growth, just like all of your other muscles.<\/p>\n

Exercises like weighted sit-ups and back extensions can help provide this stimulus for your core.<\/p>\n

By combining weighted resistance exercises and isometric moves three to four times a week, you will be on your way to a toned, strong core.<\/p>\n

The 13 Best Core Workouts For Women<\/h2>\n

Choose three to five of these exercises to add to your workout routine three times a week to get the best results.<\/p>\n

Like any muscle group, you want to give yourself around 48 hours of recovery between core workouts.<\/p>\n

These exercises will hit your core from all angles, including the rectus abdominis, oblique muscles, transverse abdominis, and all of the supporting muscles around your spine and low back.<\/p>\n

Aim to complete three sets of each chosen exercise.<\/p>\n

1. Bear Crawl Shoulder Tap<\/h3>\n

This is a great exercise to engage your entire midsection, and even work the shoulders a bit at the same time.<\/p>\n

    \n
  • Start on your hands and knees.<\/li>\n
  • While keeping your back flat and your butt down, lift your knees off the floor about 1-3 inches.<\/li>\n
  • Stare at the floor a few inches in front of your hands to keep your neck from arching.<\/li>\n
  • Tap your right hand to your left shoulder and then bring that hand back to the ground.<\/li>\n
  • Then bring your left hand to your right shoulder, and back down again.<\/li>\n
  • Continue alternating sides for 30 seconds.<\/li>\n
  • Be sure to keep your back flat and try not to swing your hips while moving your arms.<\/li>\n<\/ul>\n

    Looking for more exercises that work your core? Try shoulder taps in push-up position!<\/em><\/p>\n