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.

Today, I will share three beginner core exercises. If you find the crazy exercises you see in magazines and on the internet too hard, then give these exercises a go.

Enjoy.

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate the exercises.

#1 – Wall Plank

Wall Plank

Wall Plank

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 forward and place the forearms on the wall, and then hold the plank position for 5 seconds. Go to the starting position and rest for a couple of seconds.


#2 – Wall Side Plank

Wall Side Plank

Wall Side Plank

Face the wall sideways approximately one-arm length away from the wall. From a hands-touching-the-wall position, bend your arm and place your forearm on the wall, and then hold that position for 5 seconds. Tighten the abdominal area. Keep the head, shoulder, midback, low back, hips, legs and ankles in a straight line. Go to the starting position and rest for a couple of seconds.


#3 – Overhead Squat With Hold

Overhead Squat With Hold

Overhead Squat with Hold

Bring the arms up as high as you can. Squat down and then hold that position for 2 to 5 seconds to challenge the core abdominal area.


Alternate Overhead Squat With Hold Exercise

If the Overhead Squat with Hold exercise is tough on your knees, you can do this alternative exercise.

Alternate Overhead Squat With Hold Exercise

Alternative Overhead Squat With Hold Exercise

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

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

You can go through the exercises in one shot in one cycle.  See how you do and, if it is easier, 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, then check out the Invincible Core program here.

Invincible Core