4-Week Core Workout Plan for Women 35+

Welcome to Your 4-Week Core Workout Plan

Women aged 35 and above often seek effective ways to strengthen their core. A strong core helps with balance, posture, and overall fitness. We've designed a simple 4-week plan to help you achieve these goals.

Week 1: Building the Foundation

Start with basic exercises to engage your core. Focus on form and breathing. Here's a simple routine:

• Plank - 3 sets of 30 seconds
• Russian Twists - 3 sets of 15 reps
• Bird Dog - 3 sets of 10 reps per side

Take your time with each movement. It's important to establish a solid foundation.

Week 2: Increasing Intensity

Now that you've got the basics, it's time to step up the intensity. Add a few more challenging exercises:

• Side Plank - 3 sets of 20 seconds per side
• Bicycle Crunches - 3 sets of 15 reps
• Leg Raises - 3 sets of 10 reps

Week 3: Introducing Variations

In week three, we'll mix things up. Variations help keep your workouts interesting and effective:

• Plank with Shoulder Taps - 3 sets of 10 taps per side
• Reverse Crunches - 3 sets of 15 reps
• Seated Russian Twists with Weight - 3 sets of 12 reps

Feel free to adjust the weights according to your comfort level.

Week 4: Challenging Your Core

In the final week, push yourself a bit more. This week is all about challenging your core strength:

• Plank Jacks - 3 sets of 15 reps
• V-Ups - 3 sets of 10 reps
• Mountain Climbers - 3 sets of 20 reps

Tips for Success

Remember to listen to your body. Rest when needed. Ensure you stay hydrated and maintain a balanced diet. Consistency is key to seeing results.

Track Your Progress

Keep a journal of your workouts. Note how you feel after each session. Tracking progress helps you stay motivated and focused on your goals.

Celebrate Your Achievements

After completing the 4-week plan, take a moment to celebrate. You've worked hard to strengthen your core. Consider continuing with more advanced exercises to further enhance your fitness journey.

Remember, a strong core supports a healthy lifestyle. Keep moving forward, and enjoy the benefits of your hard work.