So, you want to learn how to workout your core, right? Let me just start by saying that we all dream about having a slim waist and chiseled abs—you know, like the ones Halle Berry rocked in the James Bond movie?
We all want them, but not many of us are actually willing to work for them because, let’s be honest, getting six pack abs isn’t easy.
But what if I told you that I have the ultimate core strength workout that will not only tighten your core, but tone your back in the process? Talk about killing two birds with one stone, eh? What’s even better is that you can complete this core workout for women just about anywhere—all you need a small set of dumbbells!
Core Strength Workout Benefits
Despite popular belief, your abs are not the only muscle group found in your core. In fact, your core consists of as many as 35 different muscles, including muscles in your mid and lower back, hips, and your sides! Who woulda thought? 🤷♀️
So when you exercise your core, you’re actually exercising a lot more than you think. Here are some benefits you can expect when you incorporate an effective core strength workout into your routine (aside from revealing six-pack abs, of course):
- Reduces back pain
- Helps prevent future injuries
- Protects your organs and central nervous system
- Improves posture, balance, and stability
- Builds strength
How To Workout Your Core Effectively
Learning how to workout your core is actually very simple as long as you remember the basics:
1. Use proper form & technique
Using proper form and technique is crucial for any core strength workout, and perhaps one of the most fundamental elements for effective core training. Reason being, your core is responsible for helping you stand, sit, walk, swing a golf club, and even pick up your child. It’s in charge of pretty much anything and everything.
When performing most exercises, use these tips to help improve your posture:
- For standing exercises—stand tall creating as much space between each vertebra as you can. Relax your shoulders (rolling them slightly back) with your chest lifted. Your head and chin should remain in a neutral position (not tucked or lifted). Your feet should be shoulder width apart with a slight bend in your knees. Distribute your weight evenly across your feet. Pull your hips back slightly to elongate your spine. Keep your core tight and engaged!
- For plank exercises—align your hands/wrists with your shoulders. Keep your head and neck in a neutral position and in alignment with your back. Curl your pelvis inward and up toward your belly button (your butt should be down!) and push your heels backward.
2. Potential risks of poor core strength
When you use improper form and technique during exercise, you can actually do more harm than good. It can increase your risk of injury, cause muscular imbalances that contribute to postural issues, and it can even cause something called synergistic dominance. Synergistic dominance is a neuromuscular condition that occurs when assisting muscle groups take over the function of a prime mover during an exercise.
3. Synergistic dominance, explained
Let me explain… prime movers are certain muscles designed to move a joint in a particular direction during an exercise. For example, when you perform a bicep curl, your biceps brachii (aka bicep) is the primary muscle responsible for flexing the lower part of your arm in order to complete the exercise.
Synergistic muscles, on the other hand, are the muscles responsible for assisting the primary muscle(s) in completing the exercise. So in this example, the synergistic muscles involved in a bicep curl would be a muscle called the brachioradialis (the muscle on the inside of your forearm), which helps the bicep complete the movement.
The primary purpose of synergistic muscles is to stabilize and assist the prime mover, however, when synergistic dominance occurs due to poor form and technique, the assisting muscle group can take over the control of the exercise. This can wear down the muscle and cause more serious injuries.
The Best Supplements For Building A Strong Core
A lot of people say that abs are made in the kitchen and not the gym. And even though you can sculpt more defined abs when you incorporate core workouts for women into your routine, proper nutrition and supplementation are crucial.
By now I’m sure you understand the importance of core strength. But, what supplements are best for keeping everything in tip-top shape? The answer is collagen! By taking a daily multi-collagen peptide supplement, like SkinnyFit Super Youth you can replenish your muscles, joints, ligaments, and even the lining of your gut—all critical elements of your core!
And because Super Youth contains five different types of collagen from three different natural sources, you get even more benefits than just musculoskeletal—I’m talking younger-looking skin and longer, stronger hair and nails. Sign me up! 🙋🏽But, knowing how much collagen to take will help you achieve your health goals.
Adding collagen to your daily routine is actually easier than you think. Super Youth can be used in SO many ways and dissolves easily when blended into your favorite flavored hot beverages, foods, or smoothies. Mix it in with your favorite green smoothie or add it to your morning oatmeal! You can even bake it into your favorite dessert! The possibilities are endless.
The Ultimate Core Strength Workout For Tight Abs
Okay, now that you know all about the core, it’s time to get the chiseled abs of your dreams with this super-simple core strength workout.
Perform 20 seconds of the exercise at maximum intensity, rest for 10 seconds, and then complete 8 rounds of that exercise before moving to the next exercise (4 minutes total per exercise). Repeat for all exercises.
- Bent Over Rows
- Plank Rows
- Weighted Crunches
- Good Mornings