CORE WORKOUT For Women: Best Exercises to Challenge, Tighten & Strengthen Your Core!

Your core supports your spine and your pelvis, and having a tight, strong core enables you to perform exercises with proper form. This 28-minute core workout targets your stomach, back, and butt and helps to slim down your waist, flattens the belly and improves posture and balance.

Core Workout To Tighten & Strengthen Your Midsection

CORE WORKOUT For Women: Best Exercises to Challenge, Tighten & Strengthen Your Core! / @spotebi

Description: Repeat this circuit twice, resting for 15 seconds between exercises and 60 seconds between sets.

Equipment: dumbbell

Warm Up: Instead of the warm up below, you can start with a yoga flow, a set of dynamic stretches or take a 20-30 minute walk.

Cool Down: To finish your workout, you can opt for this core cool down routine instead of the one below.

WARM UP & COOL DOWN

Core Workout For Women Instructions

1. Bird dogs: 60 seconds. Get down on your hands and knees with the hands under the shoulders and the knees under the hips. Extend one leg and the opposite arm at the same time. Pause for 3 to 5 seconds, return to the starting position and switch sides.

2. Downward dog crunch: 30 seconds + 30 seconds. Start in downward dog pose with your arms and legs straight and your hips up and back. Bring your right knee close to your right elbow and crunch. Extend your right leg up and to the back. Repeat for 30 seconds and then switch sides.

3. Dead bug: 60 seconds. Lie on your back and extend your arms and legs toward the ceiling. Lower your right leg and extend your left arm behind your head. Return to the starting position and repeat with the opposite arm and leg. Keep switching sides for 60 seconds.

4. Side plank rotation: 30 seconds + 30 seconds. Start in a side plank position, with your right shoulder over your elbow, your body in a straight line and reach your left hand toward the ceiling. Twist your torso forward and slowly place your left arm under your body. Repeat for 30 seconds and then switch sides.

5. Dumbbell leg loop: 60 seconds. Grab a dumbbell with your right hand, sit on the floor with your legs fully extended, lean your torso back, and lift your legs a few inches off the floor. Drive your right knee up toward the chest, and loop the dumbbell under the right knee and to the left hand. Switch legs and repeat.

From the Shop

6. Spiderman plank: 60 seconds. Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders and with your feet hip-width apart. Bring your right knee to your right elbow. Extend your right leg back and return to the starting position. Repeat on the left side and keep alternating legs for 60 seconds.

7. Donkey kick twist: 30 seconds + 30 seconds. Get down on your hands and knees, with the hands under the shoulders and the knees under the hips, and place your right hand behind your head. Extend your left leg to the back and rotate your torso to the right. Bend your left leg, bring your right elbow toward your left knee, and crunch. Repeat for 30 seconds, and switch sides.

8. Core control rear lunge: 30 seconds + 30 seconds. Get up, grab a dumbbell with your right hand and extend your left arm out to the side, until it’s parallel with the floor. Step back with your left leg, lunge, extend your right arm up and rotate your palm forward. As you stand up, bend your left leg, lift the knee as high as you can, bring the right elbow toward the left knee, and rotate your palm so that it faces your body. Repeat for 30 seconds and then switch sides.

9. Boat twist: 60 seconds. Sit with your knees bent, extend your arms out to the sides and lift your feet off the floor. Twist your torso to the right, and then reverse the motion, twisting it to the left. Repeat this movement for 60 seconds.

10. Plank hip dips: 60 seconds. Start in a low plank position, rotate your hips to the right and dip your body almost to the floor. Return to the starting position and repeat on the left side. Keep alternating sides for 60 seconds.