Best Core Workout Routine for Women: Beginner, Intermediate and Advanced

12 min readApr 4, 2024

Strengthening your core is essential for not just looking great but feeling powerful and stable in your daily activities.

Our carefully curated core workout routines for beginners, intermediates, and advanced levels offer a progressive path to building that strength — keep reading for a detailed breakdown of each stage.

The Importance of Core Strength

The core of your body acts as a central link, connecting your upper and lower body in almost all activities.

A strong core is much more than just aesthetically pleasing; it’s the foundation of your strength, impacting your overall fitness and day-to-day functionality.

Core Muscles and Their Function

At the heart of your body’s strength lies the core, a complex series of muscles encompassing more than just the abdominals.

This includes the muscles surrounding the trunk and pelvis: the rectus abdominis, obliques, transversus abdominis, and the muscles of the back and pelvic floor.

These muscles work in harmony to perform several critical functions beyond just stabilizing the midsection.

They assist in the transfer of force between the upper and lower body, enable us to stand upright, and play a pivotal role in movements ranging from bending and twisting to lifting and carrying.

The core essentially acts as a dynamic stabilizer, ensuring that the body can move in a coordinated and efficient manner.

Benefits of Having a Strong Core

The advantages of cultivating a robust core extend far beyond mere physical appearance.

Firstly, a well-developed core enhances posture.

It supports the spine, allowing you to maintain a position that puts the least strain on muscles, ligaments, and bones.

Improved posture reduces the risk of back pain, which is a common ailment affecting a significant portion of the population.

Furthermore, a strong core contributes to better balance and stability.

Whether you’re an athlete or someone navigating through daily tasks, core strength helps in maintaining equilibrium and preventing falls, particularly as we age.

Moreover, injury prevention is another critical benefit.

A sturdy core shields your back from injuries by taking on a part of the load and stress exerted on your body.

This is especially vital for people engaging in physical activities or those who have jobs that involve lifting, twisting, or standing for extended periods.

Additionally, a strong core enhances athletic performance.

It allows for more powerful movements, as the strength of many movements originates from the core.

Whether it’s running, cycling, or playing sports, a fortified core helps in executing these activities with greater efficiency and effectiveness.

Starting Your Journey: Beginner Core Workout

Embarking on your core strengthening journey marks the beginning of a transformative path toward better health, stability, and physical prowess.

For those at the starting line, the beginner core workout is meticulously designed to lay down a robust foundation, focusing on form, endurance, and the gradual building of strength.

Overview of the Beginner Workout’s Purpose and Frequency

The primary aim of the beginner core workout is to establish a solid foundation of core strength and stability.

This workout is tailored for individuals who are new to core exercises or are getting back into fitness after a hiatus.

The recommended frequency is three days a week, allocating 10–15 minutes per session.

This pacing allows your body to adapt to the new exercises without overwhelming it, striking a balance between exercise and recovery.

Detailed Guide on Performing Planks, Crunches, and Leg Raises

Planks: A fundamental exercise that targets the entire core.
How to Do It: Begin in a push-up position but lower onto your forearms. Ensure your body forms a straight line from your head to your heels. Engage your core and hold this position.
Tips: Keep your gaze down to maintain a neutral neck and spine. Avoid letting your hips sag or lift too high.
Crunches: Focuses on the abdominal muscles.
How to Do It: Lie on your back with knees bent and feet flat on the floor. Cross your arms over your chest and lift your upper body towards your knees, engaging your abs.
Tips: Perform the movement slowly to maximize engagement. Avoid pulling on your neck which can lead to strain.
Leg Raises: Strengthens the lower abs and hip flexors.
How to Do It: Lie flat on your back, legs straight, and slowly raise your legs to a 90-degree angle. Lower them back down without touching the floor.
Tips: Keep your lower back pressed into the ground. If the exercise feels too challenging, start with bent knees.

The Significance of Consistency and Gradual Progression

Consistency is the bedrock of any successful fitness journey.

Regular engagement in these exercises fosters muscle memory, strength building, and endurance.

It’s also essential to focus on gradual progression.

As the exercises become easier, challenge yourself by increasing the duration of planks or the number of reps for crunches and leg raises.

This methodical increase ensures your core continues to strengthen without plateauing, paving the way for advancement to more complex exercises.

Remember, the goal is not just to advance quickly but to build a solid and sustainable core strength that will support your fitness endeavors long-term.

Building Momentum: Intermediate Core Workout

As you transition from the foundational exercises of the beginner core workout, entering the intermediate stage signifies a pivotal moment in your core strengthening journey.

This phase is designed to build upon the solid base you’ve established, introducing more challenging exercises that further enhance core strength, stability, and endurance.

Introduction to the Intermediate Level

The intermediate core workout is structured to intensify the challenge for your core muscles, targeting not only the abdominals but also the obliques and lower back.

The goal here is to enhance core stability and strength through a variety of exercises that require balance, coordination, and endurance.

This level is tailored for individuals who have comfortably mastered the beginner exercises and are ready to tackle more demanding workouts.

Performing these exercises 4–5 days a week for 20–30 minutes per session offers a balanced approach to advancing your core strength without overexertion.

Step-by-Step Instructions for Intermediate Exercises

Side Planks: An excellent exercise for the obliques and overall core stability.
How to Do It: Lie on your side with legs extended, propping your body up on your forearm. Elevate your hips to form a straight line from head to feet. Hold, then switch sides.
Tips: Keep your hips lifted and avoid letting them sag. For an added challenge, raise your top leg.
Russian Twists: Targets the obliques and abdominal muscles, enhancing rotational strength.
How to Do It: Sit on the floor with knees bent, feet lifted slightly. Lean back at a slight angle, holding your hands together. Twist your torso to the right, then to the left, in a fluid motion.
Tips: To increase difficulty, hold a weight or medicine ball. Ensure the movement comes from your waist, not just your arms.
Leg Slides: Focuses on the lower abdominals and control.
How to Do It: Lie on your back, knees bent, feet on the floor. Slide one heel out until your leg is straight, then slide it back. Repeat with the other leg.
Tips: Keep your lower back pressed to the floor. Engage your core throughout the movement.
Bicycle Crunches: A dynamic exercise that engages the entire abdominal region.
How to Do It: Lie on your back, hands behind your head. Bring your knees up to 45 degrees. Touch your right elbow to your left knee, then your left elbow to your right knee, in a cycling motion.
Tips: Perform the movements slowly and with control. Ensure your shoulder blades lift off the ground.
Reverse Hyperextensions: Strengthens the lower back and improves spine health.
How to Do It: Lie face down on a bench or table, hips at the edge. Squeeze your glutes and lift your legs upward, then lower them.
Tips: Keep your head and neck in a neutral position. Use your glutes and hamstrings to initiate the movement.

Advice on Adjusting Intensity as You Progress

As your core strengthens, it’s crucial to continue challenging yourself to achieve further gains.

Here are ways to adjust the intensity of your workouts:

Increase Duration or Repetitions: Gradually add time to your plank holds or additional reps to exercises like Russian twists and bicycle crunches.
Add Weights: Incorporate handheld weights or ankle weights to exercises like Russian twists and reverse hyperextensions for added resistance.
Focus on Form and Slow Down Movements: Ensuring proper form and performing exercises more slowly can significantly increase the challenge and effectiveness of the workout.

Mastering Core Strength: Advanced Core Workout

Reaching the advanced level of core training marks a significant milestone in your fitness journey, showcasing your dedication, resilience, and the strength you’ve built over time.

This stage is designed for those who have successfully mastered the intermediate exercises and are ready to push their limits further.

The advanced core workout introduces complex movements that require not just strength but also coordination, balance, and endurance, aiming to optimize core functionality and power.

The Advanced Workout’s Goals and Increased Frequency

The advanced core workout is tailored to significantly enhance core strength, stability, and endurance, preparing your body for high-level physical activities and sports.

The goals here extend beyond strengthening, aiming also to improve functional movements and resistance to fatigue.

To achieve these objectives, the frequency of workouts increases to 5–6 days a week, with sessions lasting 30–40 minutes.

This intensified regimen ensures that your core muscles are being challenged and developed to their fullest potential.

How to Properly Execute Advanced Exercises

Vacuum Exercise: Focuses on deep core muscles, improving abdominal wall strength and waistline reduction.
How to Do It: Stand, sit, or lie down with your back straight. Exhale all the air from your lungs, suck in your stomach as much as possible, and hold. Release and repeat.
Tips: Perform this exercise on an empty stomach for easier contraction of the stomach muscles. Aim for longer holds as you progress.
Back Extensions: Strengthens the back part of the core, critical for overall core stability and posture.
How to Do It: Using a back extension bench, position your hips on the pad and hook your feet under the leg anchors. Lower your upper body down, then lift to the starting position.
Tips: Focus on a smooth, controlled movement to avoid straining your back. Keep your neck neutral throughout the exercise.
Woodchoppers: Improve rotational strength, targeting the obliques and transverse abdominals.
How to Do It: Stand with your feet shoulder-width apart. Hold a weight with both hands. Squat slightly, rotate your torso, and swing the weight diagonally across your body as if chopping wood.
Tips: Maintain a slight bend in your knees throughout the movement. Ensure the motion is fluid and controlled.
Plank Variations: Enhance core endurance and stability.
Options to Try: Side Plank Leg Lifts, Forearm Plank with Shoulder Taps, and Plank Up-Downs.
Tips: Each variation should be performed with the body in a straight line. Engage your core to prevent your hips from sagging or lifting.

The Role of Challenging Yourself and Incorporating Variations

Continuous improvement in core strength requires not just consistent effort but also the willingness to constantly challenge yourself.

Incorporating variations into your workout and increasing the intensity of exercises ensures that your core muscles do not become accustomed to a specific routine, thereby maximizing strength development and functional performance.

Experiment with different variations of the plank, increase the weight for exercises like woodchoppers, or extend the duration of static holds like the vacuum exercise.

Pushing your limits safely and intelligently will lead to significant gains in core strength and resilience, preparing you for any physical challenge that comes your way.

Safety and Form: Ensuring Effective Workouts

Understanding and adhering to the principles of safety and form during your workouts is fundamental, not just for preventing injuries but also for maximizing the effectiveness of your exercise routine.

This focus is crucial across all levels of fitness, from beginner to advanced, ensuring that every movement contributes positively to your health and strength goals.

The Importance of Proper Form to Prevent Injuries

Maintaining proper form during exercises is the cornerstone of a safe and effective workout program.

Proper form ensures that the targeted muscles are engaged correctly, minimizing the risk of strain or injury.

For instance, a correctly performed plank distributes strain evenly across the arms, shoulders, and core, reducing undue stress on any single part of the body.

Conversely, incorrect form can lead to imbalances and injuries, which can sideline your fitness goals and lead to long-term health issues.

For example, allowing your back to arch during a crunch can put excessive pressure on your spine, leading to lower back pain.

It’s essential to start with a focus on mastering the technique of each exercise before increasing intensity or adding weight.

This might mean performing movements slowly and deliberately, ensuring that your body is aligned correctly, and that you’re breathing effectively to support the exertion and recovery of the muscles being worked.

How to Listen to Your Body and Adjust Exercises Accordingly

Listening to your body is an art that is as critical as any exercise technique, acting as a guide to understanding your limits and recognizing when to push forward or pull back.

Your body provides cues — such as discomfort, pain, or excessive fatigue — that indicate whether an exercise is being performed correctly or if adjustments are needed.

Differentiating between the normal muscular strain associated with an effective workout and the pain that signals harm is vital.

If you experience sharp or persistent pain during an exercise, it’s a clear sign to stop and reassess your form or the suitability of the exercise for your current fitness level.

Adjustments may involve altering your position, reducing the weight or resistance, or substituting the exercise with a less demanding alternative.

For example, if full planks strain your lower back, modifying the exercise by performing it on your knees can help build strength without the risk of injury.

Engaging with a fitness professional, such as a certified personal trainer, can provide personalized advice and modifications to ensure that exercises are performed safely and effectively.

Moreover, rest and recovery play a significant role in listening to your body.

Adequate rest between workouts allows for muscle repair and growth, reducing the risk of overuse injuries.

Paying attention to your body’s needs for hydration, nutrition, and sleep is equally important for supporting your workout efforts and overall health.

Enhancing Your Routine: Additional Exercises

Integrating a variety of exercises into your core routine not only prevents monotony but also ensures that all muscle groups are effectively engaged, leading to a well-rounded and functional core strength.

Exercises like Mountain Climbers, Supermans, and Front Bridge to T are excellent additions that can enhance your core workout, providing cardiovascular benefits, strengthening the back, and improving balance and stability.

How and Why to Include Mountain Climbers, Supermans, and Front Bridge to T

Mountain Climbers are a dynamic exercise that combines cardio with core strengthening. They target the abdominals, shoulders, arms, and chest, providing a full-body workout that also improves heart rate.
Execution: Start in a high plank position. Drive one knee towards your chest, then quickly switch legs, mimicking a running motion.
Benefits: This exercise not only strengthens the core but also enhances cardiovascular endurance, making it a great addition to any workout.
Supermans focus on the back extensors, a crucial part of the core that supports daily activities and overall posture.
Execution: Lie face down on the floor, arms extended in front of you. Lift both arms and legs off the ground simultaneously, holding the position briefly before releasing.
Benefits: Regularly performing Supermans can prevent back pain by strengthening the lower back and improving spinal stability.
Front Bridge to T enhances lower back mobility and strength, targeting the obliques and shoulders as well.
Execution: Start in a high plank position. Rotate your body to one side, lifting your arm towards the ceiling, forming a “T” shape. Return to plank and repeat on the other side.
Benefits: This exercise improves balance and stability, engages the entire core, and strengthens the shoulders.

Tips on Integrating These Exercises into Your Core Routine for Added Benefits

Start with a Warm-Up: Before diving into your core routine, include a short warm-up to prepare your body for exercise and prevent injury. Incorporating dynamic stretches or a light cardio session can increase blood flow to the muscles and improve performance.
Mix and Match: Don’t hesitate to combine traditional core exercises with these additional movements to keep your workout exciting and challenging. For instance, after a set of planks, transition into Mountain Climbers to elevate your heart rate.
Progress Gradually: As with any exercise, start with what feels manageable in terms of repetitions and sets, then gradually increase the intensity. Pay attention to your form and the responses of your body to avoid overexertion.
Balance Your Workout: Ensure your routine remains balanced by including exercises that target different areas of the core and body. This approach prevents overtraining certain muscles and encourages overall strength and fitness.
Listen to Your Body: If any exercise causes discomfort beyond the expected muscle fatigue, modify or substitute it with another movement that feels more comfortable. Remember, the goal is to enhance your strength and health, not to push through pain.

Conclusion

Incorporating a structured core workout routine that progresses from beginner through intermediate to advanced levels ensures a comprehensive approach to building core strength, stability, and endurance.

By focusing on proper form, listening to your body, and gradually increasing the challenge, you can achieve remarkable improvements in your physical health and performance.

Embrace the journey of strengthening your core, and witness the transformative impact it has on your overall fitness, posture, and well-being.