A strong core is the foundation of a healthy, powerful body—especially for women. It goes far beyond aesthetics; your core supports posture, balance, pelvic floor health, spinal protection, and everyday movement. From lifting groceries to postpartum recovery and managing hormonal changes during menopause, a resilient midsection makes life easier and reduces injury risk.
These 10 core exercises target all layers of your abdominal muscles—rectus abdominis, obliques, transverse abdominis, and lower back—without straining your neck or spine. Most require no equipment and can be done at home in under 20 minutes.
1. Commando Plank
The Commando Plank is a variation of the traditional plank exercise that focuses on the core, shoulders and arms. Benefits include increased core strength, improved stability and balance, increased shoulder and arm strength, and improved overall body coordination.
- Starting from a high plank, tighten your abs and place your feet hip width apart.
- Hold this position for 30 seconds. Make sure your back is straight!
- Tightening your abs, lower your left arm and then your right arm until you are in a low plank.
- Keep your back straight as you push yourself up to a high plank. Repeat after 15 seconds and finish with a high plank.
- Repeat: 60 seconds