Tag: Beginners

10 Best Core Exercises For Beginners (Killer Workout Included)

Core exercises are like a tough-love friend; they push you to be your best self even though you sometimes hate them for it. You might grumble and groan through the workout and even experience an ab cramp during one of those dreaded crunches, but in the end, you can’t help but love the results they bring.
Besides improving your physique aesthetics, core exercises can help improve your overall strength, balance, and stability, which can boost your performance in functional exercises and daily activities.
Contrary to what most people think, all core exercises are not the same. Some core exercises are more complex than others. For example, the front lever, back lever, L-sits, and toes-to-bar are best left to advanced lifters. 
Before you move on to advanced core exercises, you must build a solid foundation by drilling the more basic movements. The best core exercises for beginners are versatile exercises that can be included in various training regimens and programmed according to your goals. 
In this article, we cover the best core exercises for beginners, an ab workout that will help you achieve a ripped six-pack, tips for making the most of your training regimen, and the benefits of training your core. 
What are Core Exercises?
Whether you want to perform a crunch, handstand, deadlift, or clean and jerk, you need a solid core. In contrast to the prevailing view, your ‘core’ isn’t limited to your abdominal muscles. It also includes your lower back, hips, and pelvis. Since your core includes multiple muscles, you must perform different exercises in your core workout to train the target muscles from several angles for optimal results. 

The exercises in this article help boost the strength, stability, and flexibility of the core muscles, which are essential for proper body mechanics, balance, and posture. 
Core exercises can be done in all three planes of movement:

Frontal Plane: Dumbbell side bend and hyperextension oblique crunch
Saggital Plane: Crunch and hanging leg raise
Transverse Plane: Russian twist and windshield wiper

We will include exercises in all three planes to ensure overall core development. To make the core workout for beginners more accessible, we have only included bodyweight exercises. It also allows you to perform them anywhere. 
10 Best Core Exercises For Beginners
These are the most effective core exercises for beginners:

Plank
The plank is one of the most popular core exercises. It is an isometric exercise that allows for optimal muscle contraction without visible movement. This exercise is a must-have in every ab training regimen.
Steps:

Lie face-down on the floor.
Your body should be in a straight line from head to heels throughout the exercise.
Position your elbows under your shoulders and your forearms parallel to each other.
Get up on your toes.
Hold this position for the recommended time while contracting your glutes and abs.

Pro Tip: You could also perform a high plank variation of this exercise, which is considered more challenging. The high plank variation involves staying in a push-up position. 

Check out our complete plank guide here!
Side Plank
Obliques are often overlooked in an ab workout; however, we are not leaving any stone unturned in this article. The side planks are a frontal plane exercise that will work your obliques and the rectus abdominis muscle.
Steps:

Lie on your left side on an exercise mat.
Your legs should be stacked, and your right arm should rest on your side.
Plant your left elbow under your shoulder.
Brace your core and glute and drive your left elbow into the floor to lift your hips off the floor. Your body, from head to toe, should be in a straight line.
Hold this position for the recommended time.
Repeat on the other side.

Pro Tip: Make the exercise harder by performing hip dips while holding the plank. Ensure that you keep your shoulders pulled back and down throughout the exercise. 

Check out our complete side plank guide here!
Sit-Up
The sit-up is a staple in most ab training workouts. It works your rectus abdominis muscle with a focus on the upper abs. 
Steps:

Lie supine on the floor with your knees bent and feet planted flat on the floor.
Hold your hands in front of your chest or at the sides of your head.
Lift your upper back off the floor by driving your lower back and hips into the floor.
Your torso should be a few inches away from your quads at the top.
Slowly lower to the starting position.
Repeat for recommended reps.

Pro Tip: Avoid interlacing your fingers behind your head, as it can strain your neck. Keep your reps slow and controlled, and avoid using momentum during the concentric (upward) motion.

Reverse Crunch
The reverse crunch is an incredibly effective exercise for the more stubborn lower abs. It might look easy, but it will smoke your core in no time. 
Steps:

Lie on your back on the floor. Bend your knees and plant your feet on the floor.
Extend your arms at your sides.
Lift your feet off the floor and bring your thighs to your chest.
Pause and contract your abs.
Return to the starting position.
Repeat for reps.

Pro Tip: Extend your legs at the bottom of the movement to bump up the intensity of this exercise. 

Check out our complete reverse crunch guide here!
Dead Bug
The dead bug is one of the best core exercises for beginners. Getting into the dead bug is easy, and it helps achieve optimal core activation. 
Steps:

Lie flat on the floor while facing the ceiling.
Extend your arms so they are perpendicular to your torso.
Lift your legs off the floor; your legs should be at a 90-degree angle.
Slowly extend your right arm overhead while extending your left leg. At the bottom of the movement, both should be a few inches from hitting the floor.
Return to the starting position.
Repeat on the other side.
Alternate between sides for the recommended reps.

Pro Tip: Make the exercise harder by using ankle weights and dumbbells. You could perform this exercise for reps or time. 

Check out our complete dead bug guide here!
Hollow Hold
The hollow hold is a variation of the dead bug. It is excellent for building a rock-solid core, which will translate to better performance in functional movements. The hollow hold is one of the best core exercises for CrossFit beginners. 
Steps:

Lie face up on the floor with your body in a straight line from head to toe.
Extend your arm overhead.
Brace your core and glute, and lift your head, upper back, and arms off the floor. Your arms should be at a 45-degree angle with the floor.
Simultaneously, lift your legs until your body resembles a “V.”
Hold this position for as long as possible.

Pro Tip: Holding your hands together makes the exercise a little easier. On the flip side, you can hold onto dumbbells or a weight plate to make it harder. 

Check out our complete hollow hold guide here!
Superman
The Superman exercise is the mirror opposite of the hollow hold. This exercise targets your lower back and glutes and can help improve your mobility. 
Steps:

Lie face down on the floor with your arms extended overhead.
Lift your head and chest off the floor so that your arms are a few inches off the floor.
Contract your core, glutes, and lower back, and lift your knees and thighs off the floor.
Hold the position for as long as possible.

Pro Tip: Maintain a neutral head throughout the exercise to avoid straining your neck. Lift your arms and legs as high as possible. 

Check out our complete Superman guide here!
Russian Twist
The Russian twist works your core in the transverse plane. It will help develop your obliques and six-pack. After mastering the movement, hold onto a kettlebell, dumbbell, or weight plate for better muscle stimulation. 
Steps:

Sit on the floor with your knees bent and feet flat on the ground.
Lean back so your torso forms a 45-degree angle with the floor, and lift your feet off the floor.
Extend your arms straight in front of you. Your palms should be over your knees.
Keeping your pelvis stable, turn to your right side.
Slowly return to the starting position.
Repeat on the left side.

Pro Tip: Perform this exercise on a decline bench for greater core engagement. Adjust the angle of the bench according to your experience level. 

Check out our complete Russian Twist guide here!
Lying Leg Raise
This exercise works your middle and lower abs. Keep your knees locked out and pull your toes toward your torso while performing the lying leg raise for optimal lower ab engagement. 
Steps:

Lie face up on the floor with your body in a straight line.
Keeping your knees locked, lift your legs toward the ceiling until they are perpendicular to the floor.
Slowly return to the starting position.
Repeat for reps.

Pro Tip: Place your hands under your hips for leverage. You could also perform this exercise on an elevated platform like a flat bench for an extended range of motion. 

Check out our complete lying leg raise guide here!
Heel Tap
Think of heel taps as crunches for your obliques. Maintain a constant rep tempo on this exercise for optimal midriff engagement. 
Steps:

Lie supine on the floor with your knees bent and your feet flat on the ground.
Your heels should be next to your hips.
Extend your arms at your sides.
Lift your shoulders, upper back, and head off the floor.
Turn to your right side and touch the side of your foot.
Return to the starting position.
Repeat on your left side.
Alternate between sides for recommended reps.

Pro Tip: Increase the distance between your hips and heels as you get better at this exercise. You could also aim for touching your toes instead of the side of your feet. 

Check out our complete heel tap guide here!
Best Core Workout For Beginners
Now that you know about the best core exercises for beginners, it is time to put the knowledge to work. We have programmed these 10 beginner-friendly core exercises into a HIIT workout, which can be completed within 15 minutes. 
High-intensity interval training (HIIT) workouts are incredibly effective at annihilating your midsection quickly and helping you achieve washboard abs. 

In this workout, you’ll perform each exercise for 60 seconds. You are allowed a 30-second rest between exercises. Feel free to take a small breather (1-5 seconds) if you are unable to perform an exercise unbroken. 
Tips To Maximize Core Workout Results
Here are a few tips to get the best bang for your buck from your core workouts:

If your goal is to build a diced midsection, you must also focus on your diet. Furthermore, you must enter a calorie deficit to shed excess body fat.
As you get better at these exercises, you can make them more challenging by adding resistance using weight plates, dumbbells, kettlebells, or resistance bands.
Breathing plays a vital role during core workouts. You must exhale sharply during the concentric part of the motion to achieve optimal core activation. Breathe in as you return to the starting position.
Spend 5-10 minutes warming up your core with light dynamic and static stretches to reduce the risk of muscle cramps.
It is common to experience ab cramps (especially for beginners) during ab workouts. Spend 5-10 seconds between sets rubbing down your abs to reduce the risk of cramping.

Benefits of Core Exercises For Beginners
Given below are the advantages of adding core exercises to your training regimen:
Aesthetics 
Who are we kidding? Most people do the borning crunches because of the aesthetic benefits attached to them. A chiseled midsection makes you stand out and is one of the best indicators of physical fitness. 
Improve Functionality
Most compound exercises like the squat, bench press, deadlift, and Olympic lifts require a strong core. Doing core exercises can improve your performance in the gym and daily activities. [1]
Boost Balance, Stability, and Flexibility
Core exercises can improve your balance, stability, and flexibility as it works your midsection, lower back, hips, and pelvis. Perform core exercises regularly for at least 12 weeks to start noticing the difference. [2]
Improves Posture and Reduces the Risk of Lower Back Pain
Folks that spend most of their days hunched over a computer or phone are at a higher risk of developing poor posture and lower back pain. Performing core exercises can strengthen your spine-supporting muscles, which can help improve your posture and lower the risk of lower back pain and injury during training. 
Do Not Require Any Equipment
All the best core exercises for beginners in this article are bodyweight movements that can be done anywhere at your convenience. Plus, core exercises are incredibly versatile and can be squeezed into any workout. 
Wrapping Up
Adding core workouts into your training regimen helps you achieve more than a carved midsection. It improves your balance and stability, boosts your overall functionality, promotes a better posture, and reduces your risk of lower back pain and injury. 
This article covers the 10 best core exercises for beginners. Follow the 15-minute HIIT workout detailed above to set your midriff on fire in a short period. Pair these exercises and workout with a robust diet and recovery program to achieve a diced six-pack. Best of luck!
More Core Exercises and Workouts:

References

Okada, Tomoko; Huxel, Kellie C; Nesser, Thomas W. Relationship Between Core Stability, Functional Movement, and Performance. Journal of Strength and Conditioning Research 25(1):p 252-261, January 2011. | DOI: 10.1519/JSC.0b013e3181b22b3e
Manjusha K, Nithya Narayanan Kutty, Shilpa Chandran. The Effectiveness of Core Strength Training to Improve Functional Mobility and Balance in Geriatric Population: A Literature Review. Ortho Res Online J. 9(1). OPROJ. 000701. 2021. DOI: 10.31031/OPROJ.2021.09.000701