Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
The four best core exercises for beginners involve choosing the right group to suit your needs. What comes to mind when you think of your core? If you’re thinking about your abs, you may want to discover more about core workouts before you dive into the strengthening exercises.
The four best core exercises for beginners focus on more than just your abs. You can sculpt beautiful abs with a good core workout, but you’ll need to do more to achieve a six-pack. Let’s show you which core exercises work and what they can do for you.
The four best core exercises for beginners only make up a small part of the top workouts. Here’s a quick overview of some key core exercises:
Before we get to the four best core exercises for beginners, let’s take a look at a little information about the core and some of the misconceptions about core exercises.
Your core muscles aren’t just your abs. First Line Physio states that the major core muscles responsible for nearly every trunk movement in your body (12) are as follows:
Core training won’t give you a six-pack or swimsuit belly. WebMD says that you can exercise all you want, but you won’t sculpt the perfect stomach or abs (1). You must make dietary changes in order to burn belly fat, including eating lean protein and vegetables and reducing your junk food consumption.
Harvard suggests walking can strengthen core muscles, but adding weight can work better (6). The walk-and-carry exercise is when you hold dumbbells, kettlebells, or any weight in your hands while you walk. This teaches you to brace your core while walking.
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Core strengthening exercises for beginners at home include four categories that suit men, women, and mature individuals. Everyone’s needs differ, so the top exercises for each group will also differ. You’ll find 12 core exercises in this article, but you should only stick to those that suit your needs.
WebMD suggests that the best core exercises for men involve training the transversus abdominus, obliques, rectus abdominus, multifidus, and erector spinae (2). They can improve core stability while also strengthening your body for other workouts. Complete two sets of 10-12 reps each.
Planking is the best core workout for the transversus abdominus (2).
The side plank variation works your obliques (2).
Crunches work the rectus abdominus, but this is a variation (2).
Superman is the ideal core workout for men to train their erector spinae and multifidus (2).
WebMD recommends core exercises that improve posture and stabilize your body’s daily movement (11). You’ll complete two sets of 10-12 reps each.
The quadruped helps to stabilize your core while improving your balance, coordination, and strength (11).
Crunches can help strengthen your core without straining your neck (11).
Pelvic lifts are ideal for helping strengthen lower core muscles (11).
Any plank variation can help improve strength and endurance in your core (11).
Read more: Core Workouts Calisthenics Edition: The No-Gym Approach To Building Functional Fitness
Core exercises for beginners over 50 are also suitable for those with back pain. WebMD suggests a few exercises that may help ease lower back pain (5). Perform two sets of 10-12 reps for each exercise.
Partial crunches can help strengthen your core and back without placing additional stress on your lower back (5).
Bird dogs can help strengthen the stabilizing muscles in your back and your core muscles. Perform this movement with control and only raise your limbs to safe heights (5).
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Wall sits can help strengthen your core, glutes, and hamstrings while keeping your back stable (5).
Pilates is an excellent way of strengthening your obliques, chest, and glutes (7).
Read more: Calisthenics Workout Abs: 5 Moves for a Solid Core
Core exercises for beginners over 60 require finesse to ensure you don’t push your core any harder than is necessary. Harvard suggests modified planks, bridges, and opposite arm and leg raises for seniors (10). You should complete two sets with 10-12 reps each for a total core workout.
Glute bridges are excellent for improving strength in your back, abs, and glutes (10).
This exercise requires slow and controlled movements to ensure the core contracts properly (10).
Planks contract the core muscles effectively, but modified planks are more suitable for beginners over 60 (10).
Livestrong suggests dead bugs stabilize your core without hurting the lower spine with isolated movements (8).
The Mayo Clinic recommends five top exercises for strengthening your core effectively (4):
First Line Physio recommends performing core strengthening exercises 2-3 times weekly for 4-8 weeks to see improvements (12). You should stay consistent with your strengthening workouts in order to see results and feel improvements in your posture, balance, and strength.
Choose the four best core exercises for beginners that suit your needs, and then consistently perform them 2-3 times weekly with two sets of 10-12 reps each time (12). You can also do some cardio and incorporate whole-body exercises on other days, such as suitcase or farmer’s carry walking exercises (6).
The Mayo Clinic suggests poor posture, weakened whole-body muscles, balance issues, and lower back pain can be common indicators of a weak core (3). Core muscles are responsible for most movements, and signs of weakness in your body could indicate a weak core.
Very Well Fit suggests practicing core-bracing techniques (9). Core bracing takes practice. You should pull everything tight from your ribs to your hips, including your stomach muscles, while maintaining a straight posture anywhere you sit or stand. This can be done all day.
Our four best core exercises for beginners in multiple groups will get you on the road to a stronger core, improved posture, and smoother movements in any other workout. Follow the core exercises that best suit your needs, and watch the benefits unfold with a consistent routine.
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