Here are the top 6 basic exercises for women

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The benefits of doing regular basic exercise go far beyond supporting the quest to get wash table crunches. Most importantly, a strong core can improve your overall fitness and reduce the risk of injury. That said, if you’ve spent too much time and thousands of crunches counting, but you still have to see or hear the results, you may feel that it doesn’t make sense to focus on your core.

The problem may lie in the basic exercises themselves. Gone are the days when coaches prescribed innumerable sets of crunches and crunches to be able to fulfill the promise of chiseled crunches. In contrast, the best basic exercises for women move the focus from the abs to the core and include functional movements that translate into everyday life. So if you’re tired of doing endless crunches, keep reading our guide to the best basic exercises for women and get ready to enjoy the benefits of strengthening your entire mid-section.

What is the core?

Coaches, coaches, and fitness professionals often talk about the term “core,” but many people are not entirely sure what it includes. The nucleus refers to all the muscles of the trunk, from the diaphragm to the pelvic floor in a 360-degree perspective. Thus, the “core” includes the following muscles:

  • Diaphragm
  • Abdominal straight (the muscles of the “pack of six” in the center of the abdomen)
  • Internal and external obliques (muscles of the sides of the abs)
  • Transverse abdominis (a deep central muscle that surrounds the abs and is very involved in stability)
  • Psoas major and minor (connect from the inside of the spine and pelvis to the hip)
  • Spinal erector (spinal extensors)
  • Pelvic floor muscles
  • Glutes

See also: These 4 yoga postures will sculpt your lateral obliques and abs, without the need for crunches.

Benefits of basic exercises for women

Your core muscles work together to help you move your torso. Because the core works to connect your upper body and lower body, having a strong core will improve your movement efficiency and provide a number of benefits, including the following:

  • Reducing the risk of back pain
  • Reducing the risk of injury
  • Stabilize the hips and spine
  • Improve coordination and balance
  • Improved muscle tone and definition
  • Increased overall strength, especially when combined with a full strength training program
  • Reduce the risk of incontinence
  • Increased mind-body connection

The best basic exercises for women


Everyone can benefit from performing basic exercises, but women can experience additional challenges and body changes throughout their lives that make core strengthening even more important. For example, hormonal changes and the physical stress of pregnancy can overstretch or even rupture the abdominal muscles and can lead to a weakening of the pelvic floor muscles. After menopause, women may experience hormonal changes that cause changes in the distribution of abdominal fat, which can cause back pain. Strengthening your core can help prevent or correct muscle imbalances and discomfort that can occur and can help preserve your functional performance. Here are six of the best basic exercises for women.

See also: Can You Really Strengthen Your Pelvic Floor?


You don’t need to hold Plank Pose for minutes or take part in a social media plank challenge to reap the benefits of this posture. Plank Pose is considered an anti-rotation exercise. If you think about the function of the core, it is to serve as a stable base of support for your upper and lower extremities in motion. Plank Pose helps train your core to be stable. Instead of professing to keep moving for longer periods of time, it is more effective to advance the movement by modifying the basic static table with movements. For example, lift one end of the floor at a time. This will better mimic the demands of real life at the core.

How to do it:

  1. Put yourself in a bending position, but let go so that your forearms are on the floor with your elbows directly under your shoulders.
  2. Squeeze your glutes and engage your abs by drawing your navel up to your spine. Your body should be straight from head to toe.
  3. Keep your posture breathing normally for 30-60 seconds.

When you are ready to progress, lift one arm or leg at a time for 2-3 seconds.

Dead error

This basic exercise will strengthen your lower abdominals and pelvic floor muscles.

How to do it:

  1. Lie on your back with your knees bent at 90 degrees, your shins parallel to the floor, and your arms pointing up toward the ceiling.
  2. Inhale, gluing your abs together, then slowly lower your foot to the floor until your toe almost touches you down as you simultaneously extend your opposite back behind you to the floor without touching it.
  3. Hold the other leg and arm firmly in the starting position.
  4. Raise your leg and arm to the starting position and repeat with the opposite leg and arm.
  5. Alternate sides with each repetition, moving slowly and with control.
  6. Complete 15 reps per side.

As you get stronger, you can use ankle weights to increase endurance.

See also: 10 postures to increase strength and stability in your core

V-ups with stability ball

This exercise strengthens the abs and psoas, and by squeezing the stability ball between the legs, it will also stick to the pelvic floor.

How to do it:

  1. Pull your back with your legs outstretched, squeezing a stability ball as hard as possible between your ankles. The arms should extend straight above the head.
  2. Use the core to simultaneously lift your legs and upper body off the floor so that you bend your hips in a “V” shape with your body.
  3. He passes the ball from his ankles to his hands.
  4. Slowly lower your body to the ground without touching it completely, so that your legs are flat on the ground and the ball and arms are behind you, but without touching the ground.
  5. Lift back to the “V” position and pass the stability ball to your ankles.
  6. Press it as you slowly lower it again.
  7. Complete 12-15 reps.

Side plate posture with rotation

Side Plank Pose target the obliques, erectors of the spine and the transverse abdomen. This modification further challenges your core, as it requires stability as you move your upper body. Use a relatively light dumbbell (about 5 pounds) when you start.

How to do it:

  1. Lie on your side with your elbow stacked directly under your shoulder and your feet stacked on top of each other.
  2. Lift your hips off the floor and extend your upper arm up toward the ceiling holding a dumbbell.
  3. Slowly turn your pelvis to the floor as you reach the dumbbell under your body, causing the manuelle to touch your shoulder blade on your back.
  4. While maintaining balance, rotate back to the starting position, lifting the dumbbell into the air.
  5. Complete 12 reps per side.

See also: 5 not so intense variations for the side plate

Bird dog

This basic exercise promotes elongation of the spine and will strengthen the stabilizers of the spine and glutes.

How to do it:

  1. Stand in a table position kneeling on all fours with your back flat and your wrists under your shoulders.
  2. Simultaneously lift and extend the opposite arm and leg, keeping your balance. Stretch your arm forward so that it is straight and parallel to the floor, and lift your leg straight back so that it is also parallel to the floor.
  3. Return them to the starting position, but before dropping them back to rest, move beyond the neutral starting position to touch your elbow and knee together in a crease under your chest.
  4. Repeat on the opposite side.
  5. Keep alternating the sides until you have completed a total of 30 reps, moving as slowly and controlled as possible.

Pallof Press

This is another anti-rotation exercise that works the obliques, shoulders and abs. You will need a resistance band, and you can change the difficulty of movement with the width and thickness of the resistance band you choose. Use a thinner band for easier exercise and a wider, thicker band as you get stronger.

How to do it:

  1. Attach a resistance band with a handle to a stick or stationary object. You can do the knee or standing exercise, but the band should be at chest height and should be far enough away from the anchor point for good tension in the band.
  2. Grasp the band handle toward your chest.
  3. He stretches his core and contracts his glutes, then stretches his arms away from his chest against the tension of the band.
  4. Hold this position lying down to breathe fully and then return your arms to your chest.
  5. Complete 15 slow repetitions.

See also: These 10-minute abdominal yoga workouts will set your core on fire

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