Categories
Body icon
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View Topic
Life icon
Life
GR8NESS isn’t something you do; it’s how you live.
View Topic
Mind icon
Mind
Infuse mindfulness and awareness into everything you do.
View Topic
Self Care icon
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View Topic
Soul icon
Soul
Connect with all of humanity and discover your true self.
View Topic
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View More
Categories
A life in motion is a life well lived. Move. Discover. Grow.
View Topic
True health lies in finding the perfect balance of mind, body, and spirit.
View Topic
Chronic pain can be debilitating. Regain control of your body and mind.
View Topic
Remedies sourced from nature help heal pains, both seen and unseen.
View Topic
Feed your body properly and you’ll nurture more than just the physical.
View Topic
Life
GR8NESS isn’t something you do; it’s how you live.
View More
Categories
Ease the way you move through life with simplicity and intelligence.
View Topic
Strengthening your relationships helps you celebrate who you’ve become.
View Topic
Raising children is the job of a lifetime. And you never get to retire.
View Topic
Our planet is a marvelous gift. Become the change the world needs by helping it heal.
View Topic
They’re an extended part of your family. Care for them the way they deserve.
View Topic
Mind
Infuse mindfulness and awareness into everything you do.
View More
Categories
While you cannot escape the stresses of life, you can find shelter inside yourself.
View Topic
Calming anxiety, easing depression, and discovering peace of mind are within your grasp.
View Topic
Everyday tools, training, and techniques to convince your brain it can be so much more.
View Topic
From mantras for self-love to changing the way you look at wellness.
View Topic
category alt tag
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View More
Categories
The journey of self-discovery is never-ending. Embrace your journey.
View Topic
Feeling good about your outside impacts how you feel about your inside. Feel beautiful both ways.
View Topic
Soul
Connect with all of humanity and discover your true self.
View More
Categories
Dive into your practice and experience something new every day. Give your mind some space to grow.
View Topic
Feed your mind with powerful positive statements to help you believe in yourself.
View Topic
In a fast-paced world, sometimes the best thing you can do is to breathe.
View Topic
GR8NESS expert Expert Reviewed
189 Views
1 Min Read Time
2 Shares

7 Core Strength Exercises For Beginners [Slideshow]

GR8NESS RATING
1
gr8 vote
GR8
0
meh vote
MEH
0
pass vote
PASS

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
1 of

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
2 of

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
3 of

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
4 of

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
5 of

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
6 of

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
7 of

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.

GR8NESS RATING
1
gr8 vote
GR8
0
meh vote
MEH
0
pass vote
PASS
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.
Learn More
Related Articles
GR8NESS expert Expert Reviewed

The Best Beginner’s Guide to Bodyweight Workouts

If you’re new to working out, there’s a good chance that you won’t be starting in the gym with weightlifting. Lifting weights can be intimidating for those starting out, as they pose high risk for injury if not used properly. Some have trouble understanding what they should do in the...
GR8NESS expert Expert Reviewed
Image by Jacob Lund / Shutterstock

Avoiding Strength Training Might Sabotage Your Progress

Let's be honest; any form of exercise is a positive place to start. As long as practiced with good form and in good health, getting moving is diverse in its benefits for the body. While any form can offer promotion of blood flow and release of integral neurotransmitters, all types...
GR8NESS expert Expert Reviewed
Image by Anastase Maragos / Unsplash

How Heavy Should You Lift?

Whether you are lifting weights to lose weight or want to get stronger, one of the first things you want to know is how heavy you should lift. The answer, of course, is it depends on your goals. But to begin with, you need to know how to find out...
GR8NESS expert Expert Reviewed
Image by Rohit Reddy  / Unsplash

How to Cut Once You Bulk

In manipulating the body’s form with muscle, many questions plague the fitness world: Can you make the same gains with plant-based protein? Is pre-workout necessary? And the one we’d all like a straight answer to once and for all—How in the heck does one cut after bulking? The Bulk-Cutting Process...
The URL has been copied