Working Your Core
Core training is important, but it is easy to go overboard.
When you are working a muscle, you are actually breaking it apart. As your body heals your muscle, it makes it stronger so that it won't break down so easily next time. Working muscles every day disrupts this process and can actually result in weaker muscles. Take crunches, for example: In the case of the crunch, you are likely to be using neck and back muscles instead of your abdominal muscles to do the bulk of the work. This can result in serious injury. When working your core, aim for high-quality repetitions of each exercise on three non-consecutive days every week.
Targeting the Lower Abs
The lower abdominals are one of the most difficult areas on the body to target in terms of strength training. There are effective workouts that will target the lower abdominals. Try laying on you back with your hands palm-down underneath your lower back. You knees should be bent so that your feet are flat on the floor. Slowly move you legs up so that they are perpendicular to the floor while keeping your knees pointed toward the ceiling. Repeat this move for as many repetitions as you can maintain proper form. See a trainer for more moves that will target your lower abs.
Core Muscles
Your core muscles make-up the muscles that are attached to the trunk of your body. This includes the muscles your abs, obliques, your shoulders, pectorals, and all the muscles on your back. Having a strong core can help improve exercise form and technique, thereby decreasing your risk of injury. Strong core muscles also improve your posture, which not only makes you look taller and leaner but can also help prevent overuse and injuries related to long hours at a desk or in front of a computer.
Remember Your Back
Most women focus too much attention on building their abdominal muscles and not enough attention on the muscles in their backs. While many people might consider the abdominals to be more important aesthetically, having a strong back is very important, too. Research shows that up to 70% of women will suffer back pain at some point in their lives. Keeping strong and healthy back muscles is the most important thing a woman can do to prevent back pain.
Targeting the Lower Back
The lower back is one area on a woman's body that is especially vulnerable to stress and injury. However, there are a lot of exercises that you can do to strengthen the lower back and prevent pain and injury. Start by laying on the floor, face down and legs stretched out. Bend your elbows so that your palms are directly underneath your shoulders. Next, using your back muscles, lift your chest up off the ground as high as possible without straining. Your palms and legs will also lift off the ground. Repeat several times wile maintaining proper form. See a trainer for more moves that will strengthen your lower back. If you have or have had any back injury, talk to your physician before beginning back-strengthening exercises.