The Best Core Exercises for Beginners
This article was reviewed by Craig Primack, MD, FACP, FAAP, FOMA.
“Right to the core,” “core values,” and “hardcore.” These little idioms highlight just how vital the concept of “core” is in our lives.
Metaphorically, it refers to something’s essence, and it’s no different in the context of exercise. A strong core is crucial not only for physical fitness but also for preventing injuries, supporting the spine, and helping you stay mobile.
Are there core exercises for beginners you can try if you’re new to strength training? You bet!
We’ll explore how to strengthen core muscles with low-impact, easy core exercises perfect for beginners (though seasoned fitness enthusiasts can also do them). Keep reading for eight core core training exercises.
Benefits of Core Workouts
Building core strength is a key part of improving overall fitness and well-being. Think of your core as the foundation of your body — it supports everything you do, from daily activities to more intense workouts.
Some benefits of building a strong core with exercise include:
Better overall stability and spine support, which can reduce the risk of injury and might prevent or help with back pain
Improved athletic performance and daily function (things like lifting groceries or playing with your kids)
More arm and leg strength since your core is like a bridge that allows your limbs to work more effectively together
Rehabilitating from certain types of surgery (under the guidance of a healthcare provider)
And, while core workouts won’t necessarily directly help you lose weight or belly fat, they can help build muscle. This can improve your body composition over time.
Targeted workouts help build a solid core to improve stability, posture, and balance. Though a six-pack might be the goal for some, the real gem is strength that supports everyday activities.
What’s the Difference Between Core and Ab Workouts?
Ab exercises usually just target four major abdominal muscles (rectus abdominis) in the front of your midsection.
Core workouts, on the other hand, target a larger network of muscles throughout your entire midsection. This includes some lower back muscles, your waist muscles (obliques), and pelvic floor muscles.
8 Beginner Core Workouts
If you’re new to core exercises and are unsure where to begin, you’re in the right place.
It’s important to pay attention to your posture and take things slowly while you’re starting. Instead of rushing into core stretches and workouts, gradually increase the intensity, duration, or complexity of your workouts in tiny, manageable steps.
Aim for three to six sets of six to 12 reps or holding for 30 seconds. That said, it’s absolutely okay to start with lower reps and sets and work your way up to the full range of motion as you get more comfortable. Regardless, it’s best to be consistent and do your strength training workouts a couple of times a week.
The best core exercises for beginners include:
Plank
Side plank
Deadbug
Crunches
Bicycle crunches
Glute bridge
Leg lifts
Bird dog
You don’t technically need any equipment like dumbbells to do core workouts at home — many are bodyweight exercises. Still, a thick exercise mat and a stability ball might help make it more comfortable.
Let’s dive in!
1. Plank
The plank is a classic core-strengthening exercise — and a full-body workout! Think of it as a building block for the rest of the core exercises. It teaches you to engage your core muscles and can be modified as your fitness level changes.
Get into position:
Start by getting on the floor and lying face down on your stomach.
Place your hands shoulder-width apart and extend your legs straight back, resting on your toes.
Do the plank:
Keep your body in a straight line from head to your heels, engaging your core muscles. (Do this by pulling your belly button toward your spine.)
Hold this position for 30 seconds.
If you’re a beginner, you can keep your knees on the ground or do it leaning against a wall with your arms on an elevated surface so your body is more inclined.
As you get stronger, you can increase your plank time to a minute-long core workout.
2. Side Plank
This is a variation of the standard plank, but it activates the obliques and deep core muscles.
Get into position:
Start by lying on your right or left side with your legs stacked on top of each other.
Place your right or left elbow directly under your shoulder for support.
Do the side plank:
Engage your core and lift your hips up off the ground, forming a straight line from your head to your feet.
Hold this move for 30 seconds (or less if that feels too long).
Switch to the other side and repeat.
3. Deadbug
Get into position:
Lie on your back with your knees bent.
Raise your arms so they’re pointed upward.
Raise your legs, keeping your knees bent at a 90-degree angle.
Do the deadbug:
Extend your right leg forward and left arm overhead at the same time in a controlled manner.
Repeat on the other side.
4. Crunches
Get into position:
Lie on your back with your knees bent, keeping your feet flat on the floor.
Put your hands behind your head or criss-cross on your chest.
Do the crunch:
Activate your core and lift your head, neck, and shoulders toward your knees while keeping your lower back on the floor.
Slowly lower your upper body back to the floor and focus on keeping your movements controlled.
If you want to add a little support, you can put your hands on your thighs and slide them up and down as you crunch forward and backward.
Try to do as many as you can in 30 seconds.
5. Bicycle Crunches
This is like the classic crunch, except you’ll add a rotating motion from side to side.
Get into position:
Lay on your back and place your hands behind your head to support your neck.
Take a second to activate your core.
Do the crunch:
Bring your right knee up to your chest while lifting your shoulder off the ground on the opposite side. Think of it as a gentle twist.
Lower your shoulder and leg back down, then switch to the other side. Bring your left knee toward your chest while lifting your shoulder.
Keep alternating sides, but make sure you do it slowly enough to keep things smooth and controlled.
If this hurts your neck or low back, gently lower your legs or take a short break. It’s all about figuring out what feels right for you. Focus on your breathing and form.
6. Glute Bridge
Get into starting position:
Lie on your back with your knees bent and feet flat on the floor.
Put your arms down on either side of your body.
Do the bridge:
Press through your heels to lift up your pelvis, raising it off the ground.
Keep your shoulders and upper back on the ground while you lift to form a straight line from your shoulders to your knees.
Hold this bridge position for a bit while engaging your core and glutes.
Gradually lower your pelvis back down to the starting position.
7. Leg Lifts
Get into position:
Lie on your back with your legs flat on the ground and your toes pointing up.
If it helps you feel more stable, you can put your hands flat on the ground next to you.
Do the lift:
Slowly lift your legs toward the ceiling. Try to keep them straight and use your core to control your body.
Gently lower your legs down to the starting position, but don’t let them touch the floor.
Stop when they’re hovering just above the floor to keep your core muscles actively engaged.
Try to do several repetitions, moving slowly and keeping things controlled. If you feel like there’s a strain in your lower back, adjust the angle of your legs or take a break between reps.
8. Bird Dog
Get into position:
Start on all fours, with your hands directly under your shoulders and your knees under your hips.
Do the bird dog:
Slowly reach your right arm forward, keeping it aligned with your shoulder.
At the same time, extend your left leg straight back, keeping your toes pointed. Make sure your hips stay level while you do this.
Pause for a moment, holding the position for 30 seconds. Focus on balancing and engaging your core.
Gently lower your arm and leg back to the starting position.
When you finish the first side, switch. This time, you’ll extend your left arm forward and your right leg back. You know the drill: Hold, then return to the starting position.
Core-Strengthening Exercises for Beginners: Takeaways
Focusing on core strength is crucial for overall health and fitness. Incorporating core workouts into your strength training routine has lots of benefits.
Here’s what to remember about functional core exercises for beginners:
Your core acts as the foundation of your body, supporting everything you do and helping prevent injuries, improve posture, and enhance mobility as you age.
Consistently doing core strength training exercises a couple times a week can help you build strong midsection muscles. Whether you’re a beginner or more experienced, these exercises can help you unlock greater stability and confidence in everything you do.
Start at your own pace and focus on form as you gradually build your strength. One of the great things about beginner core workouts is that they’re super accessible, but it can help to have a comfortable exercise mat and a stability ball.
If you want personalized support and one-on-one coaching while you’re starting out with strength training, consider working with a certified personal trainer.
It’s also important to keep in mind that exercise isn’t everything when it comes to health and fitness. Nutrition, sleep, hydration, and general physical activity from living an active lifestyle all play key roles — and some people might need extra support from tools like weight loss medications.
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