One of the most important parts of the body is the core. It forms the foundation of your body and supports different movements, including those of the upper and lower body. A strong core enhances performance in other physical activities like running, swimming, weightlifting, and yoga.
However, not all core exercises are suitable for beginners, and it’s essential to choose exercises that are effective yet safe. In this post, we will outline ten exercises that will help beginners to build core strength and improve their overall performance.
Plank: Plank is perhaps one of the best exercises for beginners. It works your entire core and improves stability. Start on your elbows and toes, making sure your body is in a straight line. Hold the position for 30 seconds or more, depending on your fitness level.
Dead Bug: Dead Bug is a great exercise that focuses on the deep core muscles and promotes better posture. Lie on your back with your arms and legs elevated to 90 degrees. Move the opposite arm and leg towards each other slowly, making sure your lower back is flat on the floor.
Bridge: Bridge exercise works your posterior chain while engaging your core muscles. Lie on your back with your knees bent and feet flat on the floor. Press your hips up to form a straight line from knees to shoulders and hold for 30 seconds.
Bird Dog: Bird Dog strengthens your back muscles and improves stability. Start on your hands and knees, with your hands under your shoulders and knees under your hips. Slowly move the right arm and left leg up and hold for a few seconds. Repeat with the opposite arm and leg.
Crunches: Crunches remain one of the most basic core exercises, yet it’s effective when done correctly. Lie on your back, feet flat on the floor and your hands behind your head. Engage your core muscles and lift your shoulders off the ground.
Bicycle Crunches: Bicycle crunches work your obliques while also engaging your rectus abdominis muscles. Lie on your back, hands behind your head, and lift your shoulders off the ground. As you bring your right knee towards your chest, twist your torso towards the left and bring your right elbow to the left knee. Repeat on the opposite side.
Superman: Superman works your lower back muscles, glutes, and helps in promoting better posture. Lie on your stomach, with your arms and legs stretched out. Slowly raise your legs and arms off the ground, holding for a few seconds.
Scissor Kicks: Scissor kicks focus on the lower part of your core muscles, including the abs and hip flexors. Lie flat on your back with your arms by your sides. Engage your core and lift your legs about 12 inches off the ground. Scissor them back and forth.
Russian Twists: Russian twists challenge your core muscles while also improving rotational stability. Sit on the ground with your legs bent and your feet flat on the ground. Twist your torso to the left and right, making sure your back remains straight.
Side Plank: Side Plank focuses on the oblique muscles, which helps in improving lateral stability. Start in a plank position, then turn your body to your side. Take support on one hand and place your feet on top of the other. Hold for 30 seconds and switch sides.
In conclusion, working on your core muscles is crucial for overall body strength and fitness. The ten exercises mentioned in this post are suitable for beginners and can be done anywhere, anytime. You don’t require fancy equipment to do them either. However, it’s essential to consult with a fitness expert before starting any workout program. Remember to perform the exercises correctly and focus on perfect form for maximum benefits. Start with small sets and increase them gradually to avoid injury and overexertion. With time and consistency, these exercises will help you build a stronger core and achieve your fitness goals.