September 26, 2022

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5 easy and quick core exercises for all the working ladies out there!

3 min read
core exercises at home

Women undoubtedly obsess over their midsections more than any other area of their bodies. Because many women naturally retain body fat and bloat, it’s one of the most difficult to get in shape. However, there are several core exercises that might help you get in better form. Even if you are a working woman who seldom has time to go to the gym, these exercises are simple to do at home and may make a significant impact on your physique in a short period of time. Come, read about those core exercises at home below:

  1. Single-Arm Press — Hold a dumbbell in your left hand and stand with your feet hip-width apart. Rack the dumbbell to your right shoulder by extending your right arm out to the side at a 45-degree angle from your torso. This is where you’ll begin. Start raising the weight above by bracing your core and maintaining your bicep near to your ear and palm facing you. Repeat for a total of 10 times on each side.
  1. Deadbug –– Lie down on your back with your arms extended over your chest and your legs bent at a 90-degree angle (knees above hips). Maintain a flat back on the floor, brace your core, and slowly extend and drop your right leg until your heel almost hits the floor and your left arm until your hand nearly reaches the floor overhead. Return to the beginning and repeat on the opposite side.
  1. Side PlankPlanks are one of the best and most impactful core exercises at home. To perform it, lay on your side, forearm flat on the floor, elbow under your shoulder, and both legs extended in a straight line from your head to your feet. Feet can be staggered for further stability or stacked for added difficulty. Lift your hips off the floor by engaging your core. Hold each side for 30 seconds.
  1. Bird Dog — On your four limbs, arrange your wrists directly under your shoulders and your knees under your hips. Extend your left arm out in front of you at shoulder height and your right leg straight behind you at hip height, keeping your spine straight, core engaged, and elbows slightly bent. Lower your outstretched leg beneath you with stability, ending at your hips, and tap that knee with your opposite hand. Lower your leg and arm then do the same on the other side. That counts as one rep. Perform 10 repetitions.
  1. Kettlebell Bridge Pullover — Lie down on your back, knees bent and feet flat on the floor. In both hands, rest a kettlebell on top of your chest. Raise your hips so that a straight line runs from your shoulders to your knees. Raise the kettlebell above your chest, then descend it gradually behind you until it nearly hits the ground without arching your back or splaying your rib cage. Return the kettlebell to your chest by engaging your core. Perform eight repetitions.

As you see, these core exercises at home hardly call for any equipment and require much of your time. But yes, you will find them very useful to maintain your physique. 

I would advise everyone to take out some time and focus on their health and atleast give 20 minutes to themselves and do core exercises at home. 

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