Best Core Workouts With Garage Gym For Women

The Exercise Ball Crunch is a challenging version of the standard Crunch that includes a medicine ball for added weight. It's perfect for beginners who want to strengthen their core muscles while using a stability ball.

How to do it

1. Sit on the Exercise Ball with your knees bent and feet flat on the floor.
2. Lean back onto the ball, keeping your back straight.
3. Cross your arms over your chest or place your hands behind your head.
4. Engage your core and curl your upper body towards your knees.
5. Lower back down slowly, keeping your core tight throughout the movement.

The Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.

How to do it

1. Set the barbell at shoulder height and grip it with hands outside shoulder-width.
2. Squeeze your shoulder blades and engage your core.
3. Stand under the bar, placing it on the back of your neck, then step back with feet shoulder-width apart.
4. Keep your heels down and hinge your hips backward, allowing just a slight bend in your knees.
5. Maintain a straight spine, bend forward until your torso is at a 45-degree angle, then return to standing.

The Barbell Ab Rollout is an advanced exercise that helps strengthen your core muscles. You start on your knees, roll the barbell forward while keeping your back straight, and then pull it back to your starting position. This exercise effectively works your abs, shoulders, and back, so it's important to maintain good form.

How to do it

1. Kneel in front of a barbell on the ground.
2. Grab the barbell with both hands, keeping them shoulder-width apart.
3. Brace your core and push the barbell forward until your arms and hips are fully extended.
4. Maintain tension in your abdomen to keep your lower back straight.
5. Pull the barbell back to the starting position while exhaling.

Cable Russian Twists are a core exercise that strengthen your obliques using a cable machine and a stability ball. This move challenges your balance and engages your entire core for better strength and stability.

How to do it

1. Sit on a stability ball with a cable pulley at shoulder height, one foot away, holding the handle.
2. Walk back until your shoulders are on the ball, with knees bent at 90 degrees.
3. Hold the handle with both hands at the center of your chest. Keep your hips still and rotate away from the pulley.
4. Rotate as far as you can while keeping your hips stable, then return to the center and switch sides.

The Exercise Ball Pull In is a core-strengthening move that focuses on the lower abdominals. You’ll pull your knees towards your chest while balancing on an exercise ball, making it a fun and challenging alternative to traditional ab workouts.

How to do it

1. Sit in front of an exercise ball.
2. Lie on the floor in a push-up position with hands shoulder-width apart.
3. Place your shins on top of the ball while pushing your body off the floor.
4. Keep your back straight and pull your knees toward your chest, rolling the ball forward.
5. Hold for a moment, then slowly extend your legs back to the starting position, returning the ball under your shins.

The Hanging Knee Raise is a core exercise done by hanging from a pull-up bar and lifting your knees to your chest. This movement challenges your core stability while increasing the difficulty compared to a regular sit-up.

How to do it

1. Grab the chin-up bar with a neutral or overhand grip.
2. Hang with your arms straight and engage your core by tightening your stomach muscles.
3. Lift your knees up towards your chest while keeping your body still.
4. Lower your legs back down slowly to the starting position.

Toes to Bar is an advanced exercise that involves hanging from a pull-up bar and lifting your toes to touch the bar, working your core, hip flexors, and shoulders. This exercise helps improve strength and flexibility, often used in gymnastics and fitness training.

How to do it

1. Grip the pull-up bar with palms facing away and hang with arms extended.
2. Engage your core by breathing deeply and stabilizing your body to prevent swinging.
3. Bend your hips to a 90-degree angle with slightly bent knees.
4. Lift your legs towards the bar by tightening your abs and bringing your pelvis up.
5. Once your toes touch the bar, maintain a stiff torso as you lower your legs back to the starting position.

The Stability Ball Oblique Crunch strengthens your side abs, also known as obliques. By performing this exercise on a stability ball, you add an extra challenge that helps develop better core stability and strength.

How to do it

1. Lie sideways on the stability ball with your lower back and hips supported.
2. Place both hands behind your head.
3. Engage your core and lift your torso towards your hip.
4. Twist your body to one side, bringing your elbow towards your opposite knee.
5. Hold for a moment, then return to the starting position while keeping your core tight.
6. Repeat on the other side after each crunch.

Stability Ball Roll Outs strengthen your core, focusing on your abs and obliques. You start on your knees and roll forward on the ball while extending your arms, engaging your core to keep your back flat. It's a challenging exercise that enhances your overall stability and strength.

How to do it

1. Get into a kneeling position with your forearms on the stability ball.
2. Engage your core and slowly roll the ball forward by stretching out your arms.
3. Roll out only as far as you feel comfortable.
4. Return to the starting position while keeping your core tight.
5. Maintain a straight back and a line from your shoulders to your heels.

The Stability Ball Pike is a core exercise that strengthens your abs while improving flexibility. In this move, you'll lift your hips towards the ceiling with your feet on a stability ball, challenging your balance and strength.

How to do it

1. Start in a pushup position with your feet on the stability ball.
2. Engage your core and roll the ball towards your body by lifting your hips.
3. Keep the balls of your feet on the ball during the movement.
4. Hold the top position for a moment, keeping your core tight.
5. Slowly roll the ball back to the starting position while maintaining core tension.
6. Keep your back straight and core engaged throughout the exercise.

The Dumbbell Superman exercise strengthens your back, glutes, and hamstrings using dumbbells for added resistance. This variation is effective for building strength in your lower back and improving overall stability.

How to do it

1. Lie face down with your arms extended and legs straight.
2. Hold a dumbbell in each hand above your head with palms down.
3. Engage your back and glutes to lift your arms and legs a few inches off the ground.
4. Hold this lifted position briefly.
5. Lower your arms and legs back to the starting position while keeping your back and glutes engaged.
6. Keep a slight bend in your elbows and knees for good posture.

The Stability Ball Back Extension strengthens your lower back and core using a stability ball for an added challenge. This exercise helps improve overall stability and posture.

How to do it

1. Lie face down on a stability ball with your hips on top and your feet shoulder-width apart on the floor.
2. Place your hands behind your head, keeping your shoulders back and chest up.
3. Engage your glutes and lower back to lift your torso until it aligns with your hips.
4. Hold briefly at the top, then lower your torso back to the starting position.
5. Keep your core tight and maintain good posture throughout the movement.

The Plank With Dumbbell Pull Through is a core-strengthening exercise that combines a plank position with a dumbbell pull. It works your core, shoulders, and back, while also improving your balance and stability.

How to do it

1. Place a dumbbell on the floor.
2. Get into a high plank position perpendicular to the dumbbell, with the dumbbell behind one wrist.
3. Keep your arms straight under your shoulders and feet shoulder-width apart.
4. Engage your core and keep your back straight.
5. Shift weight to the hand closest to the dumbbell.
6. Raise your opposite hand to reach for the dumbbell.
7. Grab the dumbbell and pull it across to the other side.
8. Return your hand to the floor, switch sides, and repeat.

The Forward Stability Ball Plank is an exercise that builds strength in your core, shoulders, and arms while improving balance. By using a stability ball, you’ll engage more muscles and enhance your body control.

How to do it

1. Place your elbows on the stability ball under your shoulders and clasp your hands together.
2. Lift your body off the ground by stepping onto the balls of your feet, keeping a straight line from your heels to your shoulders.
3. Hold this straight position for the designated time.

The Landmine Core Rotation is an exercise that strengthens your entire core, especially the obliques. It involves rotating a barbell from side to side, which helps improve your stability and movement control.

How to do it

1. Secure one end of a barbell in a landmine attachment or a corner.
2. Stand with your feet shoulder-width apart and grab the barbell with both hands at chest height.
3. Rotate your torso, swinging the bar to your left side while keeping your arms straight.
4. Swing the bar back to your right side, alternating sides with each movement.
5. Repeat until you've completed your desired number of repetitions.