Best 20 at home core workouts for women (no equipment)

All women should pay more attention to their fitness, you may not have an excuse after these at home core workouts!

Many women complain of several injuries, which are usually the result of some movements that they may make in the kitchen, in housework in general, or during work, and so on.

This problem may be due to many women’s lack of sports culture, so that 10 minutes of stretching a day can be a reason to keep you away from back injuries or other body injuries, also the problem of lack of time may be one of the reasons that keep women away from doing some physical exercises at home.

That’s why in this post we will put a schedule of core workouts that will suit almost all women, so that it will not take you long, no equipment needed and can be done anywhere, and the most important thing is that you will be happy with your fitness and will activate your body muscles again and you will become like Spider-Man in Kitchen or work (laughter).

Follow me so that your muscles are ready for any of these obstacles:

Obstacles you may face if you don’t do some at home core workouts

Heavy thing in the house that needs you to pull it: If your body is not accustomed to some exercises such as carrying weights, stretching muscles, or back exercises, etc., it may be easy for the back area to be injured while pulling the bed or lifting the table off the ground or even Bend your back all the time in front of the computer at work.

Some sudden movements that may require some balance and cold blood: It will also be easy to lose your balance while carrying a heavy object or a bucket of water while going up or down the stairs, so some balance exercises may be effective in making your body more stable.

Hard day at work: Many women also get very tired during the first half of the day and still half a full day needs you to be full of energy and vitality, so morning exercises may be effective in improving your mood and preparing you for a hard day of work.

Why should women do core workouts at home?

Doctors offer core workouts at home as the best alternative treatment for lower back pain, muscle spasms, and so on.

Also, women are more susceptible to back injuries and joint spasms due to their physical structure and their failure to do core exercises regularly or any kind of exercise, so specialists offer core workouts as the best treatment for people who suffer from lower back pain or muscle spasms.

Women need 10 to 20 minutes a day to do some core exercises, and this will help them gain agility and fitness. Stretching exercises, stabilization exercises, or carrying light weights can also provide them with a strong boost of energy and strength and reduce the risk of injury and Muscle spasms and will make their daily life easier.

Best 20 core workouts for women

The core workouts will focus on different areas of the body, including abs workouts, and will target the muscles of the lower part of the body and the shoulder muscles, especially the back area and the lower back.

In order to add more challenge, we will do it on the CrossFit method, where we will rely on many repetitions and sets, and the ideal exercise timing will be between 12 to 20 minutes.

1- FLEXIBILITY

• 30 sec : Russian twist
• 30 sec : Plank
• 30 sec : Hip raise
• 40 Alternating heel touch (20 each side)

WORKOUT TYPE: AMRAP/ as many rounds as possible in 12 min

2- CORE WORKOUT ONE

• 50 Seated scissor kicks (25 each leg)
• 25 Heel touch (both hands at once)
• 30 Plank step ups (15 each side)
• 50 Cross crunch (25 each side)

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

4 Rounds for best results

3- ON YOUR BODYWEIGHT

• 25 Jump rope
• 8 Burpees
• 40 Sit ups
• 25 Push ups
• 40 Triceps dips
• 8 Burpees
• 25 Jump rope

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

2 Rounds for best results

4- FULL STRETCH

Buy in (dynamic warm up)

• 1 min Jog in place
• 1 min jumping jacks
• 40 High knee (20 each)

Core workout

• 50 sec Seated hamstrings stretch
• 50 sec Quad stretch (25 sec each)
• 50 sec Sumo squat stretch
• 50 sec Chest stretch
• 50 sec Shoulder stretch (25 each)
• 50 sec Triceps stretch (25 each)
• 50 sec Hip flexor stretch (25 each side)
• 50 sec Knee across body (25 each)
• 50 sec Seated glute stretch (25 each)

You can do two sets of stretching exercises or you can suffice with one set, this exercise may be ideal for you to do in the early morning in order to start your day with maximum agility and muscle relaxation.

5- FULL CARDIO

• 25 Squat jump
• 20 Push up
• 10 Burpees

WORKOUT TYPE: AMRAP/ as many rounds as possible in 12 min

6- BALANCE DAY

• 60 sec Plank
• 25 Glute bridge
• 50 Alternating bird dog (25 each side)
• 50 Panther shoulder tap
• 60 sec Plank

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

4 Rounds for best results

7- POWERFUL WOMEN

• 10 Burpees
• 20 Russian twist
• 20 Butterfly
• 40 Dead bug (20 each side)
• 10 Burpees

WORKOUT TYPE: AMRAP/ as many rounds as possible in 12 min

8- ACTIVATE YOUR ABS

• 1 min Hollow hold
• 40 Knee to elbow crunches (20 each side)
• 40 Leg raises (20 each leg)
• 20 Superman stretches
• 1 min Hollow hold

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

4 Rounds for best results

9- ACTIVATE YOUR BACK

• 10 Back extensions
• 10 Reverse flutter kicks
• 10 Bridges
• 10 Hundreds

WORKOUT TYPE: AMRAP/ as many rounds as possible in 12 min

10- CORE AND LEGS

• 20 sec Wall sit
• 20 Air squats
• 20 Side leg swings
• 20 Cross leg swings
• 20 Forward leg swings
• 20 sec Wall sit

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

4 Rounds for best results

11- FREEDOM AT HOME

• 25 Jumping jacks
• 50 Stand up crunches (25 each leg)
• 50 High knee (25 each side)
• 50 Side lunges (25 each side)
• 50 Butt kicks (25 each side)
• 25 Jumping jacks

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

2 Rounds for best results

12- BUTT WORKOUT

• 40 Side lying leg lifts (20 each leg)
• 20 Wide stance squats
• 20 Squat jumps
• 40 Split squats lunges (20 each leg)
• 40 Side steps (20 each leg)

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

2 Rounds for best results

13- STRONG CORE

• 30 Shoulder taps (15 each side)
• 30 Mountain climbers (15 each side)
• 30 Spider lunges (15 each side)
• 30 Reverse lunges (15 each side)

WORKOUT TYPE: AMRAP/ as many rounds as possible in 12 min

14- MOBILITY

• 20  Knee rolls
• 20 Back arches
• 20 Back extensions
• 20 Reverse flutter kicks

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

4 Rounds for best results

15- GLUTES DAY

• 10 Split squats
• 10 Raised bridges

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

8 Rounds for best results / Rest 10 sec after each 2 rounds

16- MONDAY CORE WORKOUT

• 60 sec Plank
• 12 Flutter kicks
• 6 Alternating V ups
• 60 sec Plank

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

6 Rounds for best results

17- TRAIN YOUR CORE

• 60 min Jog in place
• 20 Crunches
• 40 Side v ups (20 each side)
• 20 Toe touches
• 60 sec plank

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

6 Rounds for best results

18- THIRTY DIRTY HOME VERSION

• 30 Bicycle crunches (15 each side)
• 30 Dynamic planks
• 30 Leg lifts

WORKOUT TYPE: AMRAP/ as many rounds as possible in 12 min

19- TRAIN YOUR CORE TOW

• 8 Burpees
• 40 Mountain climbers (20 each side)
• 40 Knee touches (20 each side)
• 40 Crunches claps (20 each side)
• 8 Burpees

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

2 Rounds for best results

20- CORE WORKOUT 2

• 20 Jumping jacks
• 45 sec Wall sit
• 20 Push ups
• 20 Legs down
• 40 Mountain climbers (20 each leg)
• 60 sec Plank

WORKOUT TYPE: FTW/ For Time Workout, that means you should complete the prescribed amount of work as fast as possible.

2 Rounds for best results

What are the benefits of at home core workouts ?

Of course, there are several benefits, because there are no downsides to exercise, except if the person suffers from serious injuries that prevent him from performing some physical activities.

The beauty of at home core workouts is that you do not need to go to the gym or buy expensive equipment, all you need is a small space at home, a carpet and athletic shoes, and you will be ready to improve your fitness for the better, and from the benefits that you can get surely:

• Improving muscle strength.

• Improve muscle endurance.

• Reducing back and joint pain.

• Reducing the feeling of extreme tiredness during hard days at work or housework.

• Improving the stability and balance of the body.

• Burning calories and helping to lose fat in some areas such as the abdominal area.

Useful links

If you are a fan of bodyweight workouts, you can rely on these workouts at home, believe me, you may not need anyone to build strong fitness only at home.

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