3 Effective Beginner Core Exercises

Over the weekend, the family and I walked the 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 in the internet way too hard, give these exercises a go!



In this video, I wanted to go through 3 Core Exercises For Beginners.

3 Core Exercises for Beginners

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate the exercises.

#1 – Wall Plank


Wall Plank

Stand nice and upright approximately one-arm length away from the wall.  Head, shoulders, hips and ankles are in a straight line. Hands are just below the shoulders.  Lean forward and place the forearms on the wall then hold the plank position for 5 seconds. Go back to the starting position and rest for a couple of seconds.

#2- Wall Side Plank


Wall Side Plank

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

#3- 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 2-5 seconds to challenge the core abdominal area.

Overhead Squat With Hold Alternative Exercise

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


Overhead Squat With Hold Alternative Exercise

Softly bend the knees. 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 2-5 seconds.

Sets and Repetitions: Start off with 2 to 3 repetitions on each of the exercises above holding the end position for about 5 seconds. 

Progression: Progress to 5 times on each side.  You can increase that hold from 5 seconds to 10 seconds.

You can go through the exercises in one shot, 1 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 three great core workouts for beginners a go!

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 Lite program here.

Take care!

Rick Kaselj, MS