Dead bugs are the best core-strengthening workouts for ladies. This is a great core exercise. It also aligns your pelvis so you can work out properly and maintain good lower back posture.
Dead Bugs
Reach out with your right and left legs simultaneously while keeping your lower back flat, hips off the ground, and exhaling all your air. Flip and repeat.
Planks
A decent plank will strengthen your abs and teach you to breathe through your nose while maintaining good posture.
Planks
Plank with your forearms and body straight. Press your forearms into the ground to round your upper back and curl your hips to flatten your lower back.
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Side Planks
Side planks engage your transverse abdominis, the deepest core muscle that protects your lower back throughout daily activities and strenuous exercise.
Side Planks
For side planks, lie on your side and place your forearm on the ground perpendicular to your body. Keep your shoulders back, glutes clenched, and body straight.
Stability Ball Body Saw
Instability from exercise balls increases core muscle demand. A "body saw" increases lever length, which elevates your workout.
Stability Ball Body Saw
Plank on a stability ball. Glute-squeeze and core-tighten. Maintaining good posture, press the ball forward with your forearms. Start again.
This technique uses the exercise ball to create instability from all angles, strengthening your core in multiple ways.
Stir-the-pot
Stability ball plank. Circle your forearms with your torso still. Turn around. Pinch your shoulder blades and don't slouch.
Reverse Crunches
Conventional crunches strain your neck as you bend forward to finish each rep. Rounding shoulders worsens posture.
Reverse Crunches
Begin by lying on your back with your knees bent and your feet off the ground. Hold and pull a weight or heavy object above your head to curl your knees.