Exercises for female with very weak core

[NaeMo]

I am a 44 year old female, have been pretty sedentary the last 1.5 years. I am overweight, mostly in the torso. After many pregnancies, I have a small diastasis recti problem. It is better than it was, but because of it I want to avoid crunches since that may make it worse.

I want to put together a simple EOD routine to start getting on track. I would like to incorporate kettlebell training. I have little equipment at home, but am willing to buy a few essentials. I don't really have room for a weight bench. Well, maybe in my nasty, damp, cold basement... LOL!

What I do have: adjustable weight dumb bells, 10 lb kettlebell (planning to buy more - heavier), red resistance tubing with handles, a 5 lb. weighted ball, 178 pounds of body weight, and various weights of children. Although I'm pretty sure many of them would object to being bench pressed. . I also have a good quality jump rope and a set of trekking poles. I know this is probably not enough to blast the fat off quickly, but it's the army I have to fight with at the moment.

Any suggestions will be considered. I live in a small rural town, with no gyms. There are Curves in two neighboring towns, but I'm pretty sure it's just machines? Never been in one, so I don't know for sure.

Please feel free to make suggestions and recommendations, or ask for more info.

[NaeMo]

Okay, I've been taking a few notes from another core thread, and I have a few questions.

Is it possible or even advisable to do squats with dumbbells? Bad idea?

Would squats and a kettlebell swing be too similar to incorporate both?

I saw trunk twists hitting a heavy bag. How else can I achieve this without the bag? The weighted ball?

Sledge swinging was mentioned. Only have a 2 lb one. Good enough to start a weakling or don't bother with it?

I'm sure I'll have more as I read more. Thanks!

[scorpion62]

I take it you wont to tone,overall work means extra calories burned, which means a higher metabolism, which means you will be more likely to burn fat, tone up, lose weight, and be lean. Here are some examples of the best exercises for women. This does not mean that all exercises anybody can do will not benefit you. As long as you have a healthy diet, perform cardiovascular exercise you should get results

Lunges with Shoulder Press

Squats with Rows

Stability Ball Squat with Lateral and Front Raises

Cardio ,bike , running

[scorpion62]

The other subject you need to address is diet, you should consider something lower carb, but not completely carb-free or ultra low carb.

It’s true that women’s body’s do tend to respond better to reduced carbohydrate intake, but at the same time, if you go cutting out all carbs, not only will you feel incredibly sluggish, but your metabolism will really be impacted by this – more than a man’s may.

So by keeping some carbohydrates in the diet, preferably at least 100 grams per day, this will help to keep your metabolism revved so you can see maximum fat loss results. A slow metabolism is a quick way to kill any diet plan, so this must be avoided. Another important tip is to try to eat the right carbs as with the slow carb diet which keeps you satisfied with less calories from carbs.

[NaeMo]

Thank you for the suggestions, I think it will challenge me for sure!

I do have a problem with carbs, I don't eat many at all. I was 210+ several years ago, and cut them out to lose down to 155 or so, then had another baby and haven't lost the baby fat (4 years!). I will have to slowly work my way back up 5-10g at a time. that is probably a good post for the nutrition forum.

[SlimmerMe]

Howdy. Here are a few threads I started which might give you a few ideas and ALL related to training females since I am one~ Hope this helps some. Enjoy~

Please create a weight training program for me
http://forums.steroid.com/showthread...=#.TzhkQBw0i6Y


Calling PT's for toning female arms
http://forums.steroid.com/showthread...=#.TzhkIBw0i6Y


Deadlifts and why helps
http://forums.steroid.com/showthread...=#.Tzhj_hw0i6Y