A woman's core is slightly different than a man's because there is a natural layer of fat along the belly button. To strengthen this entire area it is important not only to work the front of the core but the sides as well. The American Council on Exercise describes your core as a strong column that links the upper body and lower body. Having a solid core creates a foundation and is especially important for daily activities that are involved in a woman's life. Follow these exercises at home or in the gym for an effective workout.
The Plank
This exercise works the transverse abdominus, which is the internal support system for the core. The stronger this muscle, the flatter the stomach may appear. Perform the plank by lying on your stomach with your hands directly under your shoulders. Push your body up in the air until your arms are fully extended, as in a beginning push-up position. Hold for 30 seconds to start and increase the time with practice. When you do this exercise, pull your belly button in tight to strengthen the front of the core. Also concentrate on keeping your hips aligned with your shoulders--do not let them rise or fall. If this is too intense for you, place your forearms on the ground, performing the exercise on your elbows.
Side Plank
To achieve balance within your core, the side plank will work the obliques, which are located along the side of the core. Start by lying on your right side on an exercise mat with your left leg lying directly over your right leg and bend your knees to a comfortable position. Raise your upper body to support yourself on your right elbow, which should be directly under your shoulder. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat. If this becomes too easy you can straighten your legs. Next, contract your abdominal and core muscles to stiffen your spine and lift your hips off the mat, keeping your head aligned with your spine. Hold for 30 seconds to start and increase with practice. Repeat on the left side.
Leg Lowers
A common target area for women is the lower core. Leg lowers work this area by targeting the lower part of the rectus abdominus. To do these, lie on your back with your feet and legs straight above you and aligned with your hips. Place your hands next to you on the floor. This is the starting position. Slowly lower your legs until your feet almost touch the floor. Then lift them back up to the starting point. According to American College of Sports Medicine you can repeat for 12 to 15 repetitions depending on your level of fitness. To make this easier you can bend your knees, creating a 90 degree angle. To make it harder hold your feet parallel to the floor for a 10-second count before bringing them back to the starting position.
Crunches
Just as it is important to work the lower portion of the rectus abdominus, this exercise will work the upper portion. Crunches are performed from a lying position on your back. Start by placing your hands on the back of your head, then bend your knees and place your feet flat on the floor. Curl your head and shoulders up by contracting your abs. Concentrate on keeping your chin lifted and keeping your arms wide. Avoid pulling on the neck and concentrate on using your abs to lift your upper body off of the floor. Hold for a second and lower yourself back down. Repeat for 12 to 15 repetitions. A stability ball is also great for this exercise. The only difference is to start with your lower back resting on the ball.
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