6 EASY LOWER-ABDOMINAL EXERCISES FOR WOMEN TO DO AT HOME


As we age, our body loses its strength and mobility. This will increase your risk of falls, fractures, breaks and other injuries. Our core muscles are just like a tree trunk, where the upper body is the branches and the lower body is the roots.

Well, many people simply forget the importance of core strength which can only lead to unnecessary pain. But, it is time to change that!

Today, we have the best 6 core exercises you can do at your home!



BUILDING CORE MUSCLE: THE AMAZING BENEFITS OF CORE STRENGTH FOR EVERYDAY LIFE

Most of the people want leaner arms, bigger butt, and stronger legs without being aware of the importance of building core muscle. Core strengthening enhances overall balance and stability.

Have you ever think about how much we engage our core muscles just in one day? For all of the following activities, you need core strength:

  • Bending down to put your shoes on
  • Cleaning or fixing the house and gardening
  • Getting dressed or undressed
  • Looking behind you or checking blind spots
  • Occupational tasks that involve twisting, lifting, and even sitting for hours
  • Scooping up child or grandchild
  • Taking a bath or a shower

THE DIFFERENCE BETWEEN ABS AND CORE STRENGTH

while strengthening only the abs will target a few front-facing muscles, core exercises will target the entire group of muscles that help you with almost every move that you do.

Core muscles generally include:

  • Ab muscles on the front
  • Lower back muscles and glutes on the back
  • Diaphragm muscle on the top
  • Pelvic floor and hip muscles on the bottom

If you want to have abs, focus on that! However, today we want to make you stronger, improve your balance and eliminate back pain by offering you the best core exercise!

THE 6 BEST CORE EXERCISES TO DO AT HOME

The following 6 exercises are the most effective core exercises that you can do at your home. They require no more than 10 minutes and you will need no equipment.

They will significantly improve your general health, mobility, strength, pain, and balance. For each exercise, you have a 1-minute video that includes a certified fitness trainer walking you through the exercise!



1. BRIDGE

This exercise will strengthen the entire abdominal area, the lower back and the glutes.

You've Been Doing Bridges All Wrong | Bridge workout, Glute bridge, Workout

1. Lie on your back with your hands by your sides and your knees bent.
2. Lift your hips off the mat, while keeping your back straight, and pause for 1 second.
3. Return to the starting position and repeat the movement until the set is complete.

When doing the glute bridge, press down through the heels to lift your hips and keep your core and glutes tight. Maintain the upper body relaxed and keep the knees bent at a 45-degree angle. Exhale as you lift your butt off the floor and inhale as you return to the starting position.

2. STRAIGHT LEG DROPS

By doing the straight leg drop core exercise, you will target the transverse abdominal muscles and the obliques.

How To Do A Double Leg Drop - Get Healthy U

The problem is that : First it feels very difficult while raising my legs with a sharp lower back pain. Inaddition, during moving my legs up and down , it is very difficult for me to keep my back steady on the ground. For these two reasons, I used to put my hands under my butt, the exercise becomes easier.

3. FRONT TOE DROPS

For this exercise, you will need to focus on your breathing.

Lie down on an exercise mat with your knees bent and arms at your sides.
Bring your legs up to tabletop one leg at a time, knees bent, thighs perpendicular to the floor. Maintain a neutral spine and avoid arching or pressing your back into the floor.
Begin by lowering the right foot and tapping it on the floor while the left leg remains in tabletop position.
Return the right leg to tabletop and repeat with the left leg.
Repeat for 10 taps on each side. Start with 1 set and progress to 2 sets of 10 taps on each leg.

5. HIP CIRCLES

To perform this exercise properly, you will need to focus on breathing in through the nose and out through the mouth.

Rezultati i imazhit për HIP CIRCLES abs gif

Ab Muscles Worked: Lower rectus abdominis

Technique tips: This is a toughie but fun to do. Ensure you tuck your tailbone under to help keep you lower back on the floor. Low wide circles = harder on your abs, tall thin circles = easier. Support lightly with wide arms on the floor

6. FOUR-POINT BALANCE

This exercise will improve your balance and strengthen the abdominal muscles.

BOSU four-point balance
To do it: Position your hands and knees on a BOSU (a). Slowly extend your left arm out in front of you and raise your right leg behind you, forming a straight line from your fingers to your toes (b). Hold for 10 to 15 seconds, then bring your arm and leg back to the BOSU. That’s one rep. Rest for five seconds, then repeat with the other arm and leg. Alternate for 10 reps.