Do you want to improve your core strength but don’t know where to start? Not to worry!
Strengthening your core can be achieved with just 10 easy exercises for beginners at home.
With focused effort, these simple yet effective exercises will help you increase your stability and strength while improving your overall physical performance.
Strengthening your core is an important step in achieving a healthier body and a more active lifestyle.
Whether you are new to fitness or are looking for supplementary exercises as part of your routine, here are 10 easy and best exercises perfect for beginner-level core strength.
- Benefits of Adding Core Exercises to Your Training Plan
- Improves posture and corrects muscular imbalances.
- Strengthens the functional movement pattern
- Provides relief from back pain
- Boosts metabolic rate and Burn Fat
- Enhance sports performance
- 10 best core workouts for beginners.
- 1. Plank
- 2. Glute Bridge
- 3. Bird Dog
- 4. Mountain Climber
- 5. Hollow Hold
- 6. Side plank
- 7. Dead bug
- 8. Superman’s
- 9. Reverse Crunch
- 10. High Knees
- Core workout Plan for beginners
- 5 minute
- 10 minute
- 15 minute
- Should beginners train core?
- How Long Does It Take To Build Core Strength?
- How many minutes a day should you do core?
- How can I strengthen my core at home for beginners?
- Video On Core Strengthening Exercises For Beginners At Home
Benefits of Adding Core Exercises to Your Training Plan
Core exercises are some of the most beneficial workouts you can do, delivering a host of advantages to your overall fitness and strength goals.
From building stability to increasing your range of motion, doing regular core workouts comes with numerous rewards.
Let’s take a look at the top benefits of adding core exercises to your training plan.
Improves posture and corrects muscular imbalances.
Doing core exercises helps to strengthen and stabilize your spine, which in turn improves posture and prevents lower back pain.
Additionally, it also strengthens other muscles related to the spine, helping to correct any muscular imbalances an individual may have as a result of sitting for long periods or lack of physical activity.
Strengthens the functional movement pattern
Core exercises help create balance between your upper and lower body muscles, increasing stability and coordination.
This then supports functional movement patterns, leading to an improved range of motion when performing different physical activities.
Furthermore, when the core is strengthened, the athlete’s agility will also increase, as all of their movements will become faster and more reliable.
Provides relief from back pain
Core exercises are great for improving circulation and relieving back pain. This is because they strengthen the muscles in the abdominal area, which need constant blood supply to stay healthy.
Stronger core muscles also support the spine in order to decrease pressure on other nerve endings, leading to a relief from aches and pains.
Boosts metabolic rate and Burn Fat
Core workouts are known to burn more calories per minute because when you engage your core, your body needs to utilize greater amounts of energy to keep your muscles moving.
As a result, consistently performing core exercises can lead to an increase in metabolic rate, which helps with weight management and caloric burning abilities.
Enhance sports performance
Having a strong core is important for optimal performance in many sports.
Core exercises that focus on stabilizing the muscles around your spine help athletes to maintain balance and stability on their feet, aiding them in being quicker and more agile with their movements.
Core exercises like planks and bridges also engage muscles throughout the entire body, which helps sports players to develop better coordination and control while they’re playing.
10 best core workouts for beginners.
Here are 10 easy exercises perfect for beginner-level core strength.
The plank is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core.
One of the most common plank positions is the forearm plank, which is held in a push-up-like position with the body’s weight on the forearms.
Many variations exist, such as the side plank and the reverse plank.
How To Do It
- To begin, start in the plank position with your forearms flat on the ground and your feet hip-distance apart for balance.
- Your back should be flat and parallel to the ground.
- Hold this position for 30 seconds to a minute, engaging your core as you do so.
- Increase the time held in this position as you become more comfortable.
2. Glute Bridge
The bridge pose is a great exercise for beginners, as it does not require any additional equipment and helps to strengthen the core and back.
How To Do It
- Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
- Lift your hips off the ground until your knees, hips, and shoulders form a straight line.
- Squeeze those glutes hard and keep your abs drawn in, so you don’t overextend your back during the exercise.
- Remain in this position for 10 to 30 seconds, breathing deeply throughout.
3. Bird Dog
Bird Dog is a great exercise to engage your core while developing stability and balance in your back and hips.
It also helps promote proper posture and increase range of motion.
This exercise is suitable for people of all levels, including older adults. It can be used to prevent injury, align your spine, and recover from low back pain.
How To Do It
- Start by getting on all fours, keeping your abs engaged and back straight.
- Extend one arm forward, palm facing the ground; at the same time, extend the opposite leg backward, maintaining a straight line between them both.
- Bring your arm and leg back to start and repeat with the opposite arm/leg combination for reps.
- When done correctly, you should feel the muscles of your back lightly engaging as you strengthen your core!
4. Mountain Climber
Mountain Climbers are another great exercise to target and strengthen your core muscles.
As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads and hamstring get an incredible workout, too.
How To Do It
- Start in a high plank position with your palms on the floor and feet slightly wider than hip-width apart.
- Pull your right knee into your chest as far as you can.
- Switch legs, pulling one knee out and bringing the other knee in.
- Keep your hips down and run your knees in and out as far and as you can.
- You should feel a burn in your legs as well as your core with this exercise!
5. Hollow Hold
A hollow body hold is an isometric exercise that involves flexing your core muscles while remaining in a static position.
With proper form, both beginners and experienced fitness enthusiasts can safely perform this exercise and reap the benefits of a stronger core and lower abs.
Aside from being a highly effective exercise, this move requires very little space and no equipment.
How To Do It
- Lie down on your back and stretch your arms above your head so that your biceps are next to your ears.
- Lift your feet, legs, shoulders, and arms off the floor and press your lower back into the ground.
- The only place you should touch the floor is your lumbar spine.
- Hold the pose for a few seconds.
6. Side plank
It also targets your core muscles including the back, hips, and leg muscles.
How To Do It
- To do the side plank, start by lying on your side and propping yourself up on one arm, with your elbow below your shoulder and legs straight.
- Firmly press both feet into the ground and place your free hand either over your navel or onto the floor in front of you.
- Make sure that you keep your spine and hips in a straight line throughout the exercise.
- Try to hold this pose for 30 seconds before lowering to the starting position.
- Repeat this exercise on the opposite side.
7. Dead bug
The dead bug is another beginner-level exercise that helps strengthen your core.
This move also helps prevent and relieve low back pain by protecting your lower back.
How To Do It
- To do this exercise, start by lying on your back and pressing both feet down into the ground.
- Then press your lower back into the ground and engage your core as you slowly lower one arm over your head and extend the opposite leg.
- Bring both limbs back to their starting positions before repeating with the opposite sides.
- Try to do 10 cycles of this exercise for a full workout.
Furthermore, it is a beginner-level exercise that builds core strength and stabilizes the lower back muscles.
How To Do It
- To do this exercise, lie face down on the floor with your legs extended and arms stretched overhead.
- Then lift your chest, arms, and legs off the ground, holding for two seconds at the top.
- At this point, you should feel your back muscles, your glutes, and hamstrings tighten up.
- Slowly returning to the starting position.
- Try holding for only five or 10 seconds your first time, and work up to 30 seconds in future workouts.
9. Reverse Crunch
The reverse crunch is the best core exercise that primarily hits your lower abs.
During it, your upper body remains on the mat as you contract your abs to draw your legs towards your chest.
It offers many of the same benefits as the traditional crunch. As your neck and most of your back, stay on the ground, it’s thought to be easier on your spine.
Level: Beginner and Intermediate
How To Do It
- Lie face up on the floor with your hands extended at your sides.
- Bend your knees so your hips and knees form 90-degree angles.
- Slowly bring your knees toward your chest, lifting your hips and glutes off the floor.
- Slowly lower your legs back to the starting position under control motion.
- Repeat for the desired number of repetitions.
10. High Knees
High knees is an excellent bodyweight full-body movement that increases your heart rate, warms the muscles in your lower and upper body. It is suitable for all fitness levels, as all it requires is your bodyweight.
It engages your core, strengthens all the muscles in your legs, improves momentum, coordination, and flexibility.
Furthermore, it is possible to do it anywhere without any equipment, and it will fit into your busy schedule.
How To Do It
- Stand with your feet hip-distance apart and start to jog in place.
- As you do so, bring up one knee towards your chest, then switch legs when the other knee comes up.
- With each high knee, trying to bring the knee up as high as possible while keeping a steady rhythm and maintaining your balance.
Core workout Plan for beginners
Use this workout plan to strengthen and tone your core.
This workout can be used alone or in conjunction with another routine to get some extra core work.
If you only do core workouts, you should do this core routine three to four days a week.
- Plank: 20-30 sec hold and 3 sets
- Dead Bug: 4 sets of 6–8 reps.
- Reverse Crunch: 3 sets of 8–12 reps.
- Mountain Climber: 3 sets of 8–12 reps.
- High Knees: 4 sets of 12–15 reps.
- Superman: 3 sets of 6–8 reps.
- Bird Dog: 3 sets of 8–10 reps.
- Side Plank: 20-30 sec hold and 3 sets
- Glute Bridge: 3 sets of 8–10 reps.
- Reverse Crunch: 3 sets of 6–8 reps.
- Hollow Hold: 10-20 sec hold and 3 sets
- High Knees: 4 sets of 8–12 reps.
Should beginners train core?
Yes, beginner shoulder train their core muscles because, developing a solid core will increase your stability and balance.
Core exercises deliver numerous advantages to your overall fitness and strength goals.
How Long Does It Take To Build Core Strength?
Based on what exercises you are doing and your eating habits, it can take between four and eight weeks to strengthen and build your core muscles.
How many minutes a day should you do core?
10-20 minute workout is enough to build strong core muscles. However, you should train your core muscles three to four times per week.
How can I strengthen my core at home for beginners?
The best core strengthening exercises for beginners that can be done at home are:
- Dead Bug
- Side Plank
- Mountain Climber
- Hip Bridge
Video On Core Strengthening Exercises For Beginners At Home
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.