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The Importance of Core Exercises for Women

The Importance of Core Exercises for Women

Core strength is about more than just showing off six-pack abs. As you work your core, you reap benefits throughout your whole body. Developing and maintaining a strong core is essential to staying physically fit. Your core – which includes your hips, back and chest in addition to your abdomen – provides the foundation upon which most other activity depends.

A strong core not only helps prevent injury as you go through your full body workout, it improves your balance and coordination in your everyday life. This is of particular importance as we grow older. The Curves circuit is designed to address these needs as part of an overall physical fitness regimen.

Abdominal exercises

Have you ever been sore the day after cleaning the garage or planting a garden? If so you’ve experienced the consequences of a weak back or delicate abs. Curves has you covered with a move specifically designed to strengthen your back and abdominal muscles. From a seated position, you move smoothly in a motion similar to doing a sit-up. Done as part of your regular Curves workout, 30 seconds is all it takes to build these muscles and keep them strong.

The obliques

The oblique muscles are those on each side of the abdomen. They are used in all side-to-side and bending motions from your waist. Just like the abdominal and back muscles, strong obliques are necessary for a solid core. The Curves circuit works your obliques with specialized equipment that keeps your body positioned perfectly for maximum results. The oblique machine is one of the best oblique workouts you can get.

Core strengthening exercises are more than just a good ab workout

Your core muscles are the central link that connect your lower body and your torso. No matter what motions you go through in your daily life, from playing golf to vacuuming to getting dressed in the morning, you use core muscles, which help you go through these motions without sustaining injury.

As we age, core strength is one of the first things to go. Along with it goes the balance and coordination we enjoyed in our younger years. Remember, your core is more than just your ab muscles; it consists of muscles in your back and pelvic floor that help stabilize your spine and diaphragm and prevent incontinence. A stable core is vital not only to physical fitness, but to overall quality of life.

Benefits of a Strong Core

The benefits of core strengthening exercises like those you do as part of the Curves Circuit or MyCurves On Demand are plenty. They include the following:

Strengthen your work ethic – Well, sort of jobs that involve motions such as standing, lifting, and twisting all use core muscles. If you sit at a desk in front of a computer, a good ab workout can help prevent your back muscles from getting stiff and sore.

Bolster your back – Low back pain—a common problem among adults—can result from slouching as a result of weakness in muscles in your core. In fact, one of the most common remedies for back pain is core strengthening exercises such as those in the Curves workout plans.

Support your sports – Whether you like to golf, play tennis, bike, run, swim, row, or play volleyball, a strong core will help you excel. Most sports and recreational activities use core muscles, so a good ab workout will give you a leg up.

Keep you balanced – Also called stabiliszer muscles, your core muscles help you stay sturdy and upright, lessening your risk of a fall. Core strengthening exercises also improve your posture, which helps you breathe more easily and look and feel more confident.¹

Increase longevity – A strong core will help keep you mobile and independent as you get older. With taught core muscles and good balance, you won’t need to ask for help carrying heavy groceries or completing household chores.

Exercises to strengthen your core

Now that you know the many benefits of core strength, here are some of the best core exercises to do:

Forearm plank – To do a forearm plank, place your forearms on the floor so your elbows are directly under your shoulders. Extend your legs straight behind you, with your feet hip-width apart and your toes curled under so that your body forms a straight line from your head to your heels. Brace your abs and hold the position for one minute.²

Crunch – Crunches are similar to situps, but they focus on your ab muscles while also strengthening the muscles along your spine that help support good posture. To do a crunch, lie on your back with your knees bent, feet flat on the floor. Place your hands behind your head and using your ab muscles, lift your upper back off the ground until you feel your core engage. Your upper back should only come a few inches off the floor. Hold for a second, then lay back down and repeat. Do three sets of 10 reps.

Twisting heel to bum – Sit on a mat holding a single weight between your hands. Lean back slightly, squeezing your legs together, and lift your feet two to six inches off the ground. Twist to one side, turning your knees in the opposite direction. Hold for two seconds. Then switch your arms and legs to the opposite side, like a windshield wiper. Hold for two seconds before switching back to the other side. Do 20 rotations on each side.³

Side plank leg raise – Get into a side plank on your right side, your left hip stacked directly over your right. Your left leg should be extended and your right knee bent so your right foot is behind you. Put your left hand on your waist and tighten your core muscles, thighs, and glute muscles and lift your left leg as high as you can, then lower it slowly to the ground. Do six reps, then switch to the other side and do another six reps.⁴

Keep in mind as you perform these core exercises for women that it’s important not to get caught up in building rippling abs. Overtraining your ab muscles while ignoring those in your hips and back can actually do more harm than good, setting the stage for injuries that could derail you from your Curves workout plan.

Everyday activities to strengthen your core

Although working out on equipment that is specifically designed to impact certain muscle groups is a great way to strengthen your core, there are some things you can do in your everyday life that will build these muscles as well.

Stand up straight – That’s right; simply by being aware of your posture and making an extra effort to stand up straight and tall, you will actually be strengthening your core. Practice walking or sitting with your stomach pulled in and your shoulders held back. Breathe deeply and carry on with your normal activities. Although this may feel odd at first, with enough practice you’ll find yourself doing it automatically.

Swivel in your chair – Take advantage of long meetings or conference calls by putting your office furniture to work for you. Hold onto your desk or table with both hands. Now, slowly swivel your chair from side to side for a full oblique stretch.

Act like a bird – Just as having a strong core will improve your balance, practicing balance will strengthen your core. When you’re just standing in line or chatting on the phone, lift one foot slightly off the floor – like a flamingo – and work to keep your balance. It might not be as easy as it sounds!

Maintaining a strong core isn’t just for bodybuilders or fitness junkies. It’s a smart, healthy way for maturing adults to prevent debilitating back injuries and falls due to balance issues. It only takes a few minutes a day – at Curves, at work, or at play.

The next time you go through the Curves Circuit or get ready to press play on MyCurves On Demand, think of your core muscles. Remember to give this important muscle group some love with balance workouts and stability exercises, both of which you can find as part of your Curves exercise routine.

The Curves women’s gym workout is convenient, combining strength training and cardio plus stretching – all in just 30 minutes – to strengthen your whole body. For more information about Curves and the full body workouts the Curves Circuit provides, visit ‘Why Curves’.

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