7 Easy Core Exercises for Beginners

Are you looking for some simple and effective ways to strengthen your core muscles? If so, you’ve come to the right place. In this article, we’ll show you 7 easy core exercises for beginners that you can do at home, with minimal or no equipment. These exercises will help you improve your posture, balance, and stability, and also help in preventing injuries, reduce lower back pain and improve overall fitness. Plus, they’ll also tone your abs, back, and obliques, giving you a sleeker and more defined look.

So, how can you train your core effectively? Well, there are many core exercises out there, but not all of them are suitable for beginners. Some of them may be too hard, too boring, or too risky for your spine. That’s why we’ve selected 7 beginner-friendly core exercises that are safe, fun, and challenging. These exercises will target your core muscles from different angles and in different planes of motion, ensuring a balanced and comprehensive workout.

Ready to get started? Grab a mat, a towel, and some water, and follow along with us. Here are the beginner’s core exercises that you need to try today.

Plank:

The plank is a foundational bodyweight core exercise that targets multiple muscles, including the abdominals, obliques, and lower back.

How to:

• Start by getting into a push-up position with your hands directly under your shoulders and your body forming a straight line from head to heels.
• Engage your core muscles by pulling your belly button towards your spine and squeezing your glutes.
• Hold this position for the desired amount of time, aiming for 20-60 seconds depending on your fitness level.
• Keep your neck in line with your spine and avoid letting your hips sag or rise too high.
• To modify, you can perform the plank on your forearms instead of your hands.

Bird Dog:

The bird dog exercise targets the muscles of the core, as well as the shoulders and glutes while improving stability and balance.

How to:

• Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
• Extend your right arm forward and your left leg backward, keeping them parallel to the floor and your hips level.
• Engage your core to prevent your lower back from arching, and focus on lengthening through your spine.
• Hold this position for a few seconds, then return to the starting position.
• Repeat on the opposite side, extending your left arm and right leg.
• Continue alternating sides for the desired number of repetitions.

Dead Bug:

The dead bug exercise is a great way to strengthen the core while also improving coordination and motor control.

How to:

• Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle, knees over hips.
• Engage your core muscles to press your lower back into the floor.
• Slowly lower your right arm and left leg towards the floor, maintaining contact between your lower back and the ground.
• Return to the starting position and repeat on the opposite side, lowering your left arm and right leg.
• Continue alternating sides for the desired number of repetitions.

Bridge:

The bridge exercise targets the glutes, hamstrings, and lower back, while also engaging the core muscles for stability. This exercise also helps to manage back pain.

How to:

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Engage your core and press your lower back into the floor.
• Push through your heels to lift your hips towards the ceiling, forming a straight line from shoulders to knees.
• Squeeze your glutes at the top of the movement, then slowly lower your hips back down to the starting position.
• Repeat for the desired number of repetitions.

Russian Twist:

The Russian twist targets the obliques and core muscles, helping to improve rotational strength and stability.

How to:

• Sit on the floor with your knees bent and feet flat on the ground, holding a weight or medicine ball in front of your chest.
• Lean back slightly, keeping your spine straight and your core engaged.
• Lift your feet off the ground, balancing on your sit bones, and cross your ankles.
• Twist your torso to the right, bringing the weight or ball towards the floor next to your hip.
• Return to the center, then twist to the left, bringing the weight or ball towards the opposite hip.
• Continue alternating sides for the desired number of repetitions.

Superman:

The Superman is not primarily core exercises but targets the lower back, glutes, and posterior chain, helping to improve back strength and stability.

How to:

• Lie face down on the floor with your arms extended overhead and your legs straight.
• Engage your core and lift your arms, chest, and legs off the ground simultaneously, keeping your neck in line with your spine.
• Hold this position for a few seconds, then lower back down to the starting position.
• Repeat for the desired number of repetitions, focusing on lifting with control and maintaining proper form.

Bicycle Crunch:

The bicycle crunch is an effective exercise for targeting the rectus abdominis and obliques, while also engaging the hip flexors. This is the best exercise to strengthen the core and lower back for beginners.

How to:

• Lie on your back with your hands behind your head and your knees bent, feet lifted off the floor.
• Lift your head, neck, and shoulders off the ground, and engage your core muscles.
• Bring your right elbow towards your left knee while straightening your right leg, twisting your torso to the left.
• Return to the starting position, then repeat on the opposite side, bringing your left elbow towards your right knee.
• Continue alternating sides in a pedalling motion, moving at a controlled pace.
• Aim to keep your lower back pressed into the floor throughout the exercise.