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Strength Training

7 Core Strength Exercises For Beginners [Slideshow]

Stephany

Jun 2, 2020

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No matter what you are doing, putting on your shoes, pushing a grocery cart, or carrying groceries, you need your core for almost every move you make. Your core also controls your posture, balance, and stability. Whether you think functional training is good or bad, being able to do the tasks that require balance and stability is an important part of life.

When most people think of their core, they think of their stomach muscles of abs. But there your core also involves your back muscles and your pelvis.

Your entire core consists of:

Erector spinae – this is the back muscle that helps you stand up after bending over.
Rectus abdominis – you use this muscle when bending forward. It is also known as the “six pack.”
Obliques – you have internal and external oblique muscles that help you bend or rotate your trunk.
Transverse abdominis – these muscles wrap around the side and front of your trunk to stabilize your pelvis.
Multifidus – this back muscle supports your spine.

Strengthening these muscles will help support your spine, stabilize your body, and improve your overall fitness.

Image by Undrey / Shutterstock

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1. Bridge Hip Lifts

This exercise activates your glutes as you lift your hips. It both tones your butt and thighs as it strengthens your core. It’s also a great warm-up for further exercise. Lie on your back, bend your knees, place your feet on the floor just behind your butt, hip-width apart. Tighten your glutes and your core. Lift your hips up until your knees are in line with your shoulders. Hold for 10-30 seconds. Begin with three sets of 10 reps and increase as you get stronger.

Image by Mangostar / Shutterstock

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2. Bird Dog

Start on your hands and knees, keeping your weight equally distributed. Your knees should be directly under your hips and your hands directly under your shoulders. Raise your right arm straight out in front of you, even with your shoulders and your left leg behind you even with your hips. Hold for 5 seconds or longer. Repeat with the left arm extended in front of you, and your right leg extended behind you. Start with 5 reps on each side, add more reps as you get stronger.

Image by Roman Samborskyi / Shutterstock

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3. Crunches

Crunches are a classic core strengthening exercise, as the act of lifting up your body really works your abs. If you suffer from lower back pain, do crunches with care. Start with a few reps and move slowly. Start by lying on your back, knees bent up to your buttocks and feet on the floor. Tighten your core and keep your neck and shoulders relaxed. Tuck your chin and lift your upper back, keeping your lower back pressed firmly into the floor. Pause at the top of this movement. Then, slowly lower back down to the starting position. Start with one set of up at least eight but up to twelve reps. When you can do 12 reps, add another set, starting again at eight and working your way up to twelve.

Image by Undrey / Shutterstock

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4. Front Plank

Every New Year, we’re inundated with plank challenges and the like. That’s because this exercise is so good for the core, and it’s easy to do – for a second or two. Or maybe you've done planks in a bodyweight workout. Some people do this with their arms straight, I think that puts too much pressure on the shoulders, so my start position is on my forearms. Your elbows and shoulders should be at right angles (90 degrees), and your forearms palms down on the ground. Lift up onto your toes, keeping your lower back and hips in a straight line. Keep your abs and glutes firmed. As you master this position, add more time to your hold.

Image by Itzy / Shutterstock

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5. Side Plank

Another great core exercise is the side plank. Rather than starting face down, your start position is on your side, resting entirely on your elbow and the outer edge of your foot. Start resting on your right elbow, bent 90 degrees, and on the outer edge of your right foot. Brace your core and keep it tight throughout the exercise. Raise your left hand in the air and lightly rest your left foot on your right. Hold for a few seconds and then switch to the other side. Gradually increase duration and reps as you get stronger.

Image by Lindsey Saenz / Unsplash

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6. Lunges

Start standing and step forward with your right leg. Lower directly down, bending both legs. Keep both feet facing forward, and be careful not to extend your front knee over your does. Do three sets of ten reps on each side. As you get stronger, you can add more reps or weights.

Image by fizkes / Shutterstock

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7. Squats

If you’re like me, you like a two-for-one, and that’s what you get with squats. Seriously, everyone should be doing squats for so many reasons, especially your glutes and your core. Stand with your legs a bit wider than shoulder-width apart. Point your toes out to forty-five-degree angles. Lower down into a deep squat, keep your core braced. Stay at the bottom position for at least seven breaths. Start with three sets of ten reps. As you get stronger, increase reps or your hold, or add weights.

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Stephany

GR8NESS Writer

Stephany is a GR8NESS Contributing Editor who writes about pet care, CBD, stress, self care, meditation, time management, brain training, and natural remedies with a focus on the science behind it all. She has three dogs, three cats, walks half marathons, and practices yoga and powerlifting. You can often find her training her dogs or experimenting with new flavors in the kitchen.

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7 Core Strength Exercises For Beginners [Slideshow]

1. Bridge Hip Lifts

2. Bird Dog

3. Crunches

4. Front Plank

5. Side Plank

6. Lunges

7. Squats

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