Beginning a core routine with foundational exercises can help develop strength, stability, and mobility in your midsection while minimizing risk of injury[1]. The following core exercises are widely recommended for beginners:
- Plank: Start in a push-up position, hands under shoulders, body straight from head to heels. Engage your core and hold for 20–60 seconds without allowing your hips to sag or arch. Focus on bracing your core, not squeezing[1][2][6].
- Bird Dog: Begin on all fours (hands below shoulders, knees below hips). Extend your right arm forward and your left leg back while keeping your core tight and spine neutral. Hold briefly, then switch sides. This exercise improves stability and coordination[1][5][7].
- Dead Bug: Lie on your back, arms up, knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor while keeping your lower back pressed to the ground, then return to start and repeat on the opposite side[1][2][3][6].
- Glute Bridge: Lie on your back with knees bent, feet flat on the floor. Push through your heels to lift your hips toward the ceiling, squeezing your glutes. Pause at the top, then lower slowly. This strengthens your glutes, lower back, and core[2][6][8].
- Side Plank: Lie on your side, prop yourself up on one forearm, elbow under shoulder. Stack your feet and lift your hips, creating a straight line from your head to ankles. Hold, then switch sides. Targets your obliques and stabilizers[1][2].
- Reverse Crunch: Lie on your back, arms by your sides. Bring knees toward your chest, curl your hips up off the floor, then slowly lower. Repeat for controlled repetitions[2][6].
- Pelvic Tilt: Lie on your back with knees bent, feet flat. Using your abdominal muscles, press your lower back into the floor and tilt your pelvis upward. Hold briefly, then relax. Enhances abdominal activation and spinal stability[3].
For best results, focus on proper form. Start with shorter holds or fewer repetitions and gradually progress as your strength improves. Most beginners will benefit from practicing these exercises two to three times per week[4].
References
- [1] OnePeloton – 7 Beginner-Friendly Exercises to Target Your Core from All Angles
- [2] Pure Fitness – Top 5 Core Exercises for Beginners
- [3] Garage Gym Reviews – Beginner Core Workout: Training Tips From An Expert
- [4] YouTube – Core Workout For Beginners – 10-Minute Follow Along
- [5] Mayo Clinic – Exercises to improve your core strength
- [6] PureGym – Top 5 Core Exercises for Beginners
- [7] Healthline – Best Core Exercises: Top Moves, from Beginner to Advanced
- [8] Harvard Health – The best core exercises for older adults