3 Effective Beginner Core Exercises

3 Effective Beginner Core Exercises

Over the weekend, the family and I walked the yellow brick road:

yellow brick road

We visited this neat little place where they built fairy tale structures throughout the forest. The family had a lot of fun, especially the kids.

3 Effective Beginner Core Exercises

Core exercises benefit your body in several ways. They help with muscle balance and coordination,  improve posture and flexibility, and strengthen your entire core. Core exercises involve using your abdominal and surrounding muscles to perform specific movements. Today, I’ll share three beginner core exercises.

Regular core training is necessary if you have weak core muscles or suffer back pain. But even if you’re generally healthy, it is a go d idea to incorporate core strengthening exercises into your fitness routine. If you find crazy exercises that seem too hard t  do, like what you might see in magazines or on your computer screen, then try these more basic exercises.


CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate the exercises.

1. Wall Plank

The plank is one of the most effective abdominal exercises, but it’s also one of the most challenging. The good news is that you can make this exercise easier if you have a wall to help support your body. This exercise is not only a great way to work out your core muscles, but it also helps improve your balance and posture. It’s an easy move that you can do anywhere, anytime, as long as there is a wall.

Wall Plank Beginner Core Exercises

Wall Plank

To do this, stand upright approximately one-arm length away from the wall, and your head, shoulders, hips, and ankles are in a straight line. Place your hands below the shoulders. Lean forw rd, place the forearms on the wall and hold the plank position for 5 seconds. Go to the starting position and rest for a couple of seconds.

2. Wall Side Plank

The wall-side plank is one of the most intense core exercises. It’s a full-core workout that is hard to beat. It works your entire core – your abs, obliques, and lower back – even the muscles in your legs and buttocks work to keep you balanced.

It also increases your stability as you get stronger at it. This means that by strengthening your core with his exercise, you will be better able to handle all other physical activities in your life.

Wall Side Plank Beginner Core Exercises

Wall Side Plank

Start the position by facing the wall sideways, an approximately one-arm length away from the wall. From a hands-touching-the-wall position, bend yo r arm, place your forearm on the wall, and hold that position for 5 seconds. Tighten the abdominal area. Keep the head, shoulder, mid back, low back, hip, legs, and ankles in a straight line. Go to the starting position and rest for a couple of seconds.

3. Overhead Squat With Hold

This exercise is a great way to test your overhead strength, and it has the benefit of being able to be done anywhere.

This exercise also builds shoulder stability, core strength, and grip strength. Holding at the bottom of this movement will help improve your shoulder stability and increase your squat depth, which is excellent for building muscle mass in your legs.

Overhead Squat With Hold Beginner Core Exercises

Overhead Squat with Hold

To make this move, start by bringing your arms up as high as you can while standing tall with feet shoulder-width apart from each other on the ground. Then squat down so that thighs are parallel to t e floor or below it for 2-5 seconds before returning to starting position and repeating if desired.

Alternate Overhead Squat With Hold Exercise

The overhead squat will help you improve overall body strength, flexibility, mobility, and balance. This is a great exercise to break through a plateau. It requires you to use your whole body to support the weight of your own body.

If the Overhead Squat with Hold exercise is tough on your knees, you can do this alternative exercise. This exercise can be done with light or heavy weight, but it must be challenging for you. As you improve, you’ll be able to hold heavier weights overhead for long periods.

Alternate Overhead Squat With Hold Exercise

Alternative Overhead Squat With Hold Exercise

Bend the knees softly. Place your arms over your head and mainly focus n bending through the hips. Move the trunk forward to challenge the core alt more. Hold that position for 2 to 5 seconds.

Start with 2 to 3 repetitions on each exercise above, holding the end position for about 5 seconds. You can increase that hold from 5 to 10 seconds. Progress to 5 times on each side.

Final Word

You can go through the exercises in one shot in one cycle. See how you do it, and if it is more accessible and you want more challenge, you can do the three exercises again, then go through the progression.

Give these great core workouts for beginners a go.

Take care!

Rick Kaselj, MS

If you are looking for a core stability workout to help strengthen your core and back, flatten your belly, and achieve your dream abs while keeping yourself injury-free, check out the Invincible Core program here.

Invincible Core