Ladies, if a flat stomach is what you want, you’ve probably realized that crunches alone will not get the job done. To get where you want to be, you need to work all the muscles in your core, not just the upper part of your abs.

I’ve put together a core workout that, in combination with proper nutrition and cardiovascular exercise, will help you on your way. But first, a primer.

The core muscles include:

Transversus abdominis. One of the deepest core muscles, it wraps around your torso and has a great influence on your posture.

Internal obliques and external obliques: Located on each side of your torso, they are responsible for many movements, including the rotation and side-to-side movement of your spine.

Rectus Abdominus: These are the upper abs—the ones we mean when we say “six-pack abs”—which control the flexing of the lower back.

Core Exercises for Women

Choose three to four of the exercises below and complete 15-20 reps of each one. For maximum results, include them in your routine three to four days per week.

If you’re pregnant or have given birth in the past two to three months, consult your doctor before doing these exercises.

Tip: Your abdominal muscles support and bend your spine and help with your breathing. When performing these exercises, engage your core by exhaling when you exert force in each movement. This helps depress the thorax, which forces air out of the lungs.

Plank

(Hold for your maximum time and note it down.)

Mountain Climbers

Leg Raises with Ball Pass

Incline Sit-Ups

Windshield Wipers

Hanging Leg Raises / Toes to Bar

Oblique Extensions

Physioball Tuck-Ins

Pike

Flutter Kicks

Inch Worms

 

To stay motivated, log your core workouts in a journal so you can see how much you’ve done and how much stronger you become compared to when you started.

Image sources:

http://nbfit.net, http://www.womenshealthmag.com, livehealthy.chron.com, incredibody.com, www.rippednfit.com, purposedrivenhealthylife.blogspot.com, www.myhousecallmd.com, getlooose.com, eventeen.com, healthhabits.ca,

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