Core Workout for Beginners

The core is an area of the body that many people work hard to make tight and toned.  Your core is vital to your posture and spine health and it can help prevent many injuries.  After performing the upper-body workout for beginners, try the second part of the beginner’s guide to exercising series so that you can build a strong core.

The Core Workout for all Beginners

Just as you have been doing with your upper-body workout, take your core exercises slow and with proper form.  Your core needs sufficient time to rest and recover because those muscles are used quite often in everyday activities.  Follow the guidelines as best as you can, but make sure to always listen to your body.  Make sure to complete each exercise in order for best results.

• Warm-up. For your warm-up, you can do some cat-cows, jumping jacks, push-ups, and hip circles.
• Supermans.  Mimic your favorite super hero on the ground.  Start by lying flat down on the floor and raise your arms and legs off the ground and hold here.  Hold this position for 15 seconds then progress by holding longer.  Complete three sets.
• Bird Dog. Get on all fours and raise your right arm forward in front of you and at the same time bring your left leg off the ground behind you.  Follow along with this example and complete three sets of holding for 15 seconds each and switch sides.
• Crunches.  Lying flat on your back, knees bent, and arms down at your side, lift your shoulders so that your fingertips touch your heels.  Complete three sets of at least 15 reps.
• Planks.  Flip your body over and get in a plank position.  Beginners should place elbows directly under the shoulders for stability.  Keep your core tight and glutes down while holding your plank.  Hold for at least 15 seconds and complete three sets.
• Dumbbell Side Bends. Stand with a pair of dumbbells at your side and tighten your abdominal muscles.  Lean out to one side at a time while keeping the abs tight and the dumbbell close to your body.  Complete three sets of 10 reps on each side.
• Lying Leg Lifts. This is a tough exercise, but it will work wonders for the lower portion of your abs.  Place a towel at your lower back area to add additional support.  When you lift your feet in the air and off the ground, hold for at least 10 seconds then lower down.  Complete three sets of leg lifts and progress by holding your feet off the ground for longer duration.
• Stretch.  Stretching your core is not quite as easy, but there are a few ways you can go about it.  Yoga will generally hit on the core area and can stretch it, but if this is not feasible, consider the stretches here as a guide.

Commit To Your Training

Continue with your beginner’s workout guide by committing to your workout for at least six weeks.  You have fundamental and basic core exercises that every beginner can manage without overdoing it.  In addition, the majority of the core exercises can be done anywhere and at any time because there is not much necessity for machines or equipment.

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