Core Exercises For Beginners

Include these exercises in your next ab workout session to get a strong core and toned abs. A strong core will make you healthy and keep you pain-free. Carve your abs and strengthen  your core simultaneously. 

Your centre of gravity is your core. A stronger core allows you better functional movement during exercises and daily life. You have to engage your core no matter you are working out, cooking in the kitchen or sitting in your office/home.

A strong core promotes more efficient workout as it helps prevent injuries.  It also helps you get rid of endless neck and back pain. These core exercises can be done even without any equipment. 

1. Bridge

This exercise activates your glutes so that you’re able to lift your hip. This trains your  core and also tones your butts and thighs.

  • Lie down straight. Bend your knees. Place your feet on the ground at hip width. Keep your hands down with palms touching the ground.
  • Tighten your core and glutes.
  • Raise your hips till your knees and shoulders are in line.
  • Be in this position for 10 to 30 seconds.

2. Crunch

Crunches are the most popular core strengthening exercise. Lifting your upper body works on your abdominal. 

If you suffer from lower back pain, perform crunches with help of your core. Initially, move slowly and do a few reps.

  • Lie down straight on your back. Bend your knees. Place your feet on the ground at hip width. Bring your head and spine in one line. Keep your hands on your chest in a crossed position.
  • Relax your shoulders and neck and keep your core tight. Keep your feet, pelvis and lower back on the ground. Now, lift your upper back after tucking in your chin. 
  • Bring your upper back slowly to the initial position.
  • Your 1 set should have 8 to 12 reps.

3. Plank

It is a full body exercise which focuses on your core. Your legs, glutes, back, shoulders, and arms are also strengthened by this.

  • Come on your fours. Keep your knees below your hips and hands below your shoulders. 
  • Now straighten your legs. Keep your feet hip-width apart. During all this tighten your core.
  • Remain in this position for 10 to 30 seconds.

4. Spine Toe Tap

It is a basic pilates exercise. It works on your legs, hips and glutes while it engages your core muscles. 

The taps give hardly any pressure to your spine. In case you suffer from back pain, toe taps are better than crunches for you.

  • Lie down on your back. Bend your knees to an angle of 90-degree. Now, raise your legs. Keep your hands on the sides.
  • Tighten your core. Bring your left foot down and slowly tap the ground. Keep your right foot stable and back
  • Your 1 set should have 8 to 12 reps.

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