{"id":4411,"date":"2025-09-29T20:33:26","date_gmt":"2025-09-29T20:33:26","guid":{"rendered":"https:\/\/sawahsolutions.com\/aging\/fitness\/beyond-crunches-the-core-exercises-experts-say-women-should-really-focus-on\/"},"modified":"2025-09-29T20:33:27","modified_gmt":"2025-09-29T20:33:27","slug":"beyond-crunches-the-core-exercises-experts-say-women-should-really-focus-on","status":"publish","type":"post","link":"https:\/\/sawahsolutions.com\/aging\/fitness\/beyond-crunches-the-core-exercises-experts-say-women-should-really-focus-on\/","title":{"rendered":"Beyond Crunches: The Core Exercises Experts Say Women Should Really Focus On"},"content":{"rendered":"
\n

Head to nearly any packed gym, and you\u2019ll probably see at least one woman working on her core. Maybe she\u2019s whipping out some bicycle crunches, or holding still in an impressively-long plank. There are good reasons why these moves are so popular: Core exercises for women aren\u2019t just about our cultural obsession with flat abs\u2014they create stability that helps keep us strong and healthy throughout all stages of life.\u00a0\u00a0<\/p>\n

But what are the best kinds of core exercises for women to do? Well+Good spoke to a handful of experts about how different kinds of core moves compare, their top picks, and how to get the most out of this kind of training.\u00a0\u00a0<\/p>\n

Why core exercises are so essential for women<\/h2>\n

Of course, women aren\u2019t the only ones who should work their core (which, FYI, includes the torso muscles like the abs and obliques, plus the pelvis, lower back, and diaphragm). \u201cCore training offers a wide range of benefits for everyone, but there are several that are particularly important for women\u2019s health,\u201d says Laura Quinn, CPT, head Pilates trainer at Alo Wellness Club in Los Angeles.<\/p>\n

For women in particular, core work can bolster your pelvic floor health, which can impact your posture, balance, and bladder control, says trainer Jenna Willis. \u201cIf we focus on strengthening the pelvic floor, it\u2019s like the foundation to our house,\u201d she says.\u00a0<\/p>\n

Sarah Tyndall, PT, OCS, a physical therapist and Pilates instructor in North Carolina, points out that the hormone relaxin, which is present during various times of our menstrual cycle as well as during pregnancy and postpartum, increases the mobility of our joints, particularly in our pelvis and lower back. Proper core strength can help us counterbalance that extra instability.\u00a0<\/p>\n

And we can\u2019t ignore the fact that women of all ages are famous multitaskers, Willis adds: It\u2019s not uncommon to see a woman carrying a kid on one hip, groceries on the other shoulder, while somehow also walking the dog. Building up functional core strength can give you the stability and lower back protection you need to pull that all off without hurting yourself.\u00a0<\/p>\n

The best kinds of core exercises for women<\/h2>\n

Not all core work is going to give you the same results. Different types of core training come with different risks and benefits. Here, experts break down the various scenarios and life situations where certain kinds of core work will serve you best.\u00a0<\/p>\n

To start: Breathwork<\/h3>\n

Before diving into more active exercises, Tyndall likes to start to engage the core with some dedicated breathwork. \u201cYour oblique muscles help to control and stabilize your ribs to your pelvis,\u201d she says. \u201cYour inhale is lengthening the obliques, and during your exhale, the obliques actually pull the ribcage down and in, and the lower abdominals lift up.\u201d\u00a0<\/p>\n

Since most of us spend the majority of our lives only taking shallow breaths, Tyndall says nearly anyone can benefit from starting a workout this way, then keeping the breath in mind as you move into more active core work.<\/p>\n

Here\u2019s how:<\/p>\n

    \n
  1. \n

    1.<\/p>\n

    Sit in a comfortable position, with your hands resting on your thighs or the sides of your lower ribs.\u00a0\u00a0<\/span><\/li>\n

  2. \n

    2.<\/p>\n

    Think about expanding your lower ribcage in 360 degrees\u2014to the front, back, and sides\u2014as you inhale.<\/span><\/li>\n

  3. \n

    3.<\/p>\n

    Then, contract and engage the abdominals on the exhale.\u00a0\u00a0\u00a0<\/span><\/li>\n<\/ol>\n

    For beginners: Isometric holds<\/h3>\n

    Both Tyndall and Willis recommend fitness newbies start with isometric exercises like a plank or yoga\u2019s boat pose where you hold one position still. \u201cThey build endurance and stabilize the spine, which goes back to having great posture,\u201d Willis says. Tyndall adds that isometrics can be useful for people with a low intensity tolerance, since they\u2019re a gentle way to build up your core muscles\u2019 ability to properly activate.\u00a0\u00a0<\/p>\n

    In particular, Quinn recommends plank variations. One favorite way to spice things up is to rest the feet on a Pilates ball:\u00a0<\/p>\n

      \n
    1. \n

      1.<\/p>\n

      Place your shins on top of the ball and walk your hands forward until you’re in a high plank position (hands under shoulders, arms straight). Your body should be in a straight line from head to heels, with your core engaged and your legs extended behind you, resting on the ball.<\/span><\/li>\n

    2. \n

      2.<\/p>\n

      Start by aiming for 10- to 20-second holds, and work your way up to a minute or longer.\u00a0<\/span><\/li>\n

    3. \n

      3.<\/p>\n

      To increase the difficulty, turn it into a tuck crunch, adding some flexion to the isometric hold by bringing your feet in toward your torso, then straightening them out again.\u00a0\u00a0<\/span><\/li>\n<\/ol>\n

      Just keep in mind that isometrics don\u2019t typically build the most functional strength for daily life, Tyndall warns. \u201cThe core is actually very dynamic,\u201d she says. \u201cWe’re never really holding a sustained heavy contraction.\u201d So once you feel comfortable with isometric exercises, switch things up to include other types of core exercises for women as well.\u00a0\u00a0\u00a0<\/p>\n