Do you need a fast and effective core workout? Then follow this routine below. Many women think that they can only have a strong core if they do tiring exercises and fitness for long hours. This is a big misconception. You do not need to torture yourself to improve your core effectively. You just need to do the most effective exercises and the training must be intensive. Of course, healthy abs diet is necessary if you want weight loss, but the quality of the exercises is far more important than the quantity.
Within this video, the best core exercises are used which helps to strengthen abdominal muscles and at the same time helps to burn fat. And it only takes 10 minutes! This may seem a too short time, but believe me, this core muscles workout routine is a really effective one. It contains different weight training exercises and ones which help to keep your heart rate high, so it even helps with fat burning. There is no rest between sets, and it does not contain crunches. Do all the reps suggested in the video.
This core workout contains the following exercises.
Seated Twist – It is great to train your obliques, hips and lower abs. It is important to keep the position and stabilize the spine. Your back must be straight. Overall, it helps to train your entire trunk and abdominis.
Trunk Rotation – Simple, yet effective core training, which develops your obliques and hips. It is also good for warming up. By moving up your feet, it is more effective.
Lying Knee Press -This is good to strengthen your abdominal on a static way. You should keep your lower back on the floor and concentrate on your abdominal muscles.
Lying Bend-Knee Leg Extension – In order to get the most from this exercise, you will need to do it as slow as possible and control your legs. Do not put your legs down. Perfect for lower abs.
Plank with Knee Tap – Plank is great to train whole abdomen, and I think, it is easy. It is important to hold your back, and you have to feel your stomach burning. You can read more about plank here.
Bird Dog (with Twist) – It is a complex training for obliques, lower back, shoulders, arms and even strengthen the spine muscles. Bird Dog with twisting is harder but trains you sides and torso effectively.
Lying Hyperextension – It is a very important strength training to develop your lower back. Many people have back pain, this exercise can help to get rid of it. You should perform it properly for the best results, so try to push yourself high as possible.
This ab routine can help a lot to improve your core strength and helps with weight loss, as well. Do this core workout at least 4 times a week, keep your diet in mind, and you will see great results.
Other Ab Workouts for Women
Of course, there are many other exercises you can do and here is video to learn some which are not so usual. In this video you can also get many tips on how to do core exercises efficiently and what to look after.
Cardio & Abdominal Workout Combos
Finally, here is a routine which is combination of various ab and cardio exercises so you can even burn some fat as well.
Here is another cardo-core combo workout with several standing ab exercises that work your tummy from different angle and may burn more calories since more muscles are engaged.
Finally, here is another routine in which some not so usual moves are included for core training.