I have always said that posture and core strength are the roots of all exercises. By incorporating Pilates and core training into your routine, you will be more aware of your body and more aware of your form in all the exercises that you do. This will translate into better results, as well as more stamina and less incidences of injury. Here are the top 10 core exercises for women from my Fitness Answer Workout Plan. As always, consult your physician before beginning any exercise routine.
Abdominals with legs on the exercise ball - 3 sets of 15-20 reps (rest one minute between sets):
Lie on your back with your knees bent and legs resting on top of the ball. Bring your hands behind your head for support, keeping your head in a neutral position with your chin pointed toward the ceiling. Inhale through the nose then start to exhale through the mouth. Allow that exhale to begin to contract the abdominals and lift your head slightly off the floor. It does not matter how far up you lift, only that you’re using your abdominals and not your neck. *Note – Keep your head in a neutral position the entire time you’re performing this exercise.
Reverse crunch with ball
Lie on back on floor and bend knees at 90 degrees resting legs on ball. Place hands at your sides. Get a good grip on the ball with your legs and lift your lower body off the floor. Slowly lower ball back down.
Crunches seated on ball -3 sets of 15-20 reps
Sit on ball and walk your feet forward until the ball is resting under your mid or lower back. Place arms behind your head. Contract your abdominals as you exhale and lift your torso off the ball. Lower yourself back down,
Obliques - 3 sets of 15-20 reps each side
Lie on back with one knee bent and foot flat on floor. Other leg should be straight out, heel resting on ball. Place arm bent knee side behind head. Roll ball in until foot is flat while bringing opposite elbow to your knee. Do 15-20 reps, then repeat on other side.
Lying leg lifts 3 sets of 15-20 reps
Lie on your back on the floor with your legs extended out and bring your arms straight out to the sides. Bend your knees and slowly raise legs up to a about a 75 degree angle. Lower your legs back down slowly and repeat.
Low back strengthening on ball (3 sets of 15 reps/repeat 3x)
To Start: Kneel on floor with ball in front of you and feet flat against wall. Bring ball under your hips and lower torso, face pointing downwards. Come up on toes (advanced) or knees (beginner), with hands behind the head or behind back, slowly roll down the ball. Lift your chest off the ball, bringing your shoulders up until your body is in a straight line. When you come up your entire body should be in alignment (i.e., head, neck, shoulders and back are in a straight line).
Medicine ball crunch
Lie on floor with your knees bent and place a medicine ball between your bent knees. Squeeze your knees together to hold ball in place while stabilizing your torso. Place your hands behind your head. Slowly begin to lift your shoulders off the mat, at the same time bringing your knees to meet your elbows. Focus on contracting your abdominal muscles to complete this motion. Slowly return to the starting position.
Toe reach - 3 sets of 15-20 reps
Lie on your back and raise your legs straight up into the air. Your legs should be perpendicular to the floor. Raise your arms straight up also perpendicular to the floor. Inhale and then begin to exhale as you reach toward your toes. It does not matter how far up you can reach, only that you’re using your abdominals. Keep the movement slow and controlled, not jerky.
Hip Rolls
Lie on your back with your arms out to your sides and palms facing down. Bend your knees and bring them over your hips in a tabletop position. Breathe in, and then exhale as you pull your belly button in toward your spine stabilizing your spine and lowering your legs halfway towards the right side. Breathe in again, and then exhale as your bring your legs back to center and repeat on the other side. Do 6-10 repetitions for each side.
Pilates pushup - 6-8 total
Stand up straight with your feet together and parallel. Make sure you’re in neutral alignment with your abdominals and pelvic floor muscles engaged. Inhale prepare, then exhale and roll forward, lowering down, one vertebrae at a time. Your hands should slowly slide down the front of your thighs until they reach the floor. You can bend your knees if you need to. Inhale and walk your hands out along the floor or mat to a plank position. Leading with your chest, lower yourself to the ground, then push yourself back up until your arms are straight. Again, if you need to come to your knees to perform the push-up that is fine. Do one to three push-ups, keeping elbows close to body. Walk your hands back towards your feet, then exhale and come back to the starting position.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area where she runs her personal training business, Fitness Answer, LLC.