These core exercises for beginners are an empowering core workout program tailor-made for women embarking on their fitness journey. It’s designed to kickstart your progress and help you achieve a strong and beautifully toned midsection. Core Exercises for Beginners are carefully crafted to target your core muscles, enabling you to develop stability and enhance your posture. By committing to this workout, you’ll attain a strong core and a flatter stomach and witness an incredible boost in your overall strength and endurance. Get ready to feel encouraged, supported, and motivated every step of the way!
The Core Muscles
In our quest for a strong and functional body, one cannot overlook the vital importance of core strength.
The entire core is divided into two main categories:
A. Deep
1. Transverse Abdominis (The Deepest Core Muscles)
It helps stabilize the spine and pelvis and is often called the “internal weight belt.” The fibers of this muscle run across the abdomen like a belt.
2. Lumbar Multifidus
A group of small muscles that run along the spine. They help to maintain stability and control of the spinal segments, allowing for proper movement and posture.
3. Pelvic Floor Muscles
Found at the base of the pelvis and provides support to the organs in the pelvic region. They also play a key role in controlling bladder, bowel function, and sexual function.
4. Diaphragm
They play a crucial role in breathing and contribute to core stability.
B. Superficial
1. Rectus Abdominis
Responsible for flexing the trunk and is often associated with having a “six-pack.” The obliques are located on the sides of the abdomen and help with rotation and lateral flexion of the trunk.
2. Internal And External Obliques
Located at the core’s sides, which rotate and bend the trunk.
3. Erector Spinae
This helps to extend the trunk and support the body during lifting.
4. Hip flexors
Play a crucial role in the movement of the hip joint and are frequently activated during actions like walking, jogging, and sitting.
Why Bodyweight Workouts Are Great For Beginners
Among the myriad workout methods, one stands tall as a fundamental foundation for beginners – bodyweight workouts. These ingenious routines harness the power of your body’s natural resistance, guiding you along a straight line toward improved fitness levels and a more robust physique.
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Accessibility For All
All you need is yourself and a little bit of space to get started. This makes incorporating regular Core Exercises for Beginners into your daily routine easier, setting you up for long-term success.
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Gradual Progression
As beginners, it’s essential to lay a strong foundation before diving into more advanced workouts. Bodyweight Core Exercises for Beginners also allow you to start comfortably and gradually progress as you gain strength and confidence.
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Full-Body Engagement
Bodyweight workouts engage multiple muscle groups simultaneously, providing a holistic approach to fitness. Unlike machines that may isolate specific muscles, bodyweight exercises promote functional strength and improve coordination. As a result, you’ll build a balanced physique and develop overall body awareness, which is invaluable for everyday movements and activities.
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Safe And Low-Impact
For those concerned about joint health or previous injuries, bodyweight workouts offer a low-impact alternative to traditional weightlifting or high-intensity exercises. Since you’re using your body’s weight as resistance, there’s less strain on your joints. This reduced impact decreases the likelihood of injuries, allowing you to focus on building stamina and strength without worrying about setbacks.
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Endless Variety
There are many variations and progressions to keep your workouts fresh and exciting.
Beginner Core Workout For Women
As the bedrock of functional fitness, core training offers a gateway to unlocking your body’s incredible potential. In this guide, we’ll take you through a beginner’s core workout specially designed for women, igniting your inner strength and propelling you toward a healthier, fitter, and more confident version of yourself.
1. Forearm Plank
For this Core Exercises for Beginners, move into a forearm plank position, maintaining good alignment with your head, shoulders, hips, and legs. Then, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
Forearm Plank
For an alternative exercise, perform a Straight Arm Plank.
To do this, from the Forearm Plank position, straighten your arms to move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and legs. Then, hold this position for several deep belly breaths, in through your nose and out through your mouth. Afterward, relax and return to the starting position.
For an easy version, perform the Forearm and Straight Arm Planks against a wall.
Keeping the legs straight during the forearm plank adds an extra element of intensity, requiring the engagement of the lower body muscles to maintain proper form and alignment.
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Variation – Straight Arm Side Plank
Move into a side plank position with one hand on your hips, or raise one hand towards the sky, maintaining good alignment with your head, shoulders, hips, and legs. Then, hold this position for several deep belly breaths, in through your nose and out through your mouth. After that, relax and return to the starting position. Lastly, repeat the movement on the opposite side.
Variation -Straight Arm Side Plank
For an alternative exercise, perform a Forearm Side Plank.
To do this, from the Straight Arm Side Plank position, slowly lower one forearm to move into a forearm side plank position with one hand on your hips, maintaining good alignment with your head, shoulders, hips, and toes. Then, hold this position for several deep belly breaths, in through your nose and out through your mouth. Afterward, relax and return to the starting position. Finally, repeat the movement on the opposite side.
To intensify the movement, perform Forearm Plank and Straight Arm Plank alternately.
If doing the exercise on the floor is challenging, perform these exercises on the wall. Before doing the exercise, make sure to increase the angle of your body by moving your feet sideward (for Forearm Plank) or backward (for Straight Arm Plank) to target different muscle groups. The angle of your body can affect which muscle groups are targeted during a wall plank.
2. Wall Plank With Leg Lifts
Begin this Core Exercises for Beginners in an upright standing position beside the wall, maintaining good alignment with your head, shoulders, and hips. Then, plant one forearm against the wall and move your feet to one side to increase the angle of your body. After that, engage your core and extend one leg out to the side. Lastly, return to the starting position and repeat the movement alternately on the opposite side with 5 repetitions on each side.
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Wall Plank with Leg Lifts
To intensify the movement, create big circles in one direction with your extended leg. Then, return to the starting position, and repeat the movement alternately on the opposite side with 5 repetitions on each side.
The wall plank with leg lifts is a significant exercise for strengthening your core and improving your balance. By lifting one leg straight out to the side, you are targeting your rectus abdominis, obliques, and transverse abdominis muscles. You are also working your glutes and hamstrings.
Additionally, planting one forearm on the wall with either your right or left elbow just below shoulder level, you engage multiple muscle groups simultaneously, intensifying the challenge and effectiveness of the exercise.
3. Hip Thrust
Lie on your back on the floor with your knees bent and your feet flat on the floor, relaxing your upper body. Then, bend your arms and anchor your elbows at your sides. Contract your abdominal area, then push from your heels to lift your hips, squeezing your glutes at the end position. Afterward, hold this position for several deep belly breaths, through your nose and out through your mouth. Lastly, lower your hips to return to the starting position and repeat the movement.
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Hip Thrust
For an alternative exercise, perform a Wall Hip Thrust.
To do this, lean on your back against the wall with your feet shoulder-width apart, relaxing your upper body. Then, anchor your elbows against the wall and contract your abdominal area. After that, Push from your heels to lift your hips and hold this position for several deep belly breaths, in through your nose and out through your mouth. Lastly, lower your hips to return to the starting position and repeat the movement.
By performing the hip thrust with proper form and technique, such as keeping the core tight and maintaining a neutral position in the lumbar spine, individuals can maximize the benefits while minimizing the risk of injury.
4. Alternating Supermans
Begin this Core Exercises for Beginners in a four-point position with your hands beneath your shoulders and your knees under your hips, maintaining good alignment with your head, shoulders, and hips. Then, engage your core. After that, gently raise your right leg and your left arm upwards. And then, hold this position for a couple of seconds. Lastly, relax and repeat the movement on the opposite side.
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Alternating Supermans
For an alternative exercise, perform a Wall Alternating Supermans.
To do this, begin in an upright standing position in front of a wall with your feet hip-width apart, maintaining a good alignment with your head, shoulders, and hips. Then, place your right hand on the wall and engage your core. After that, gently raise your left leg and your right arm upwards. Then, hold this position for a couple of seconds. Lastly, relax and repeat the movement on the opposite side.
The alternating action of lifting opposite arms and legs extended challenges various muscle groups and enhances proprioception and body awareness, thus keeping a neutral spine.
5. Mountain Climbers
Firstly, begin in an upright standing position. Secondly, Bend your knees and hinge from your hips to lower your hands to the floor. Thirdly, step back with both feet to move into a straight-arm plank position. Then, bend one knee and lift to chest height. After that, step back to the plank position and repeat the movement with your opposite knee. Lastly, repeat the movement, alternating knees in a climbing motion.
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Mountain Climbers
If doing this exercise on the floor is challenging, perform this exercise against the wall with an increased body angle, maintaining a good alignment with your head, shoulders, and hips.
With Wall Mountain Climbers, you work different muscle groups—it’s almost like obtaining a total-body workout with just one exercise.
Common Misconceptions About Core Workouts
- Myth: Core workouts are only for getting six-pack abs.
Truth: While it’s true that core workouts can help you develop a defined midsection, their benefits go beyond aesthetics. Strengthening your core can improve posture, stability, and overall functional strength. It is vital in supporting your spine and maintaining a healthy back. - Myth: Crunches are the best way to work your core.
Truth: While crunches are one of the most well-known core exercises, they are not the most effective or efficient way to strengthen your core. In fact, relying solely on crunches can lead to muscle imbalances and potentially contribute to lower back pain. Instead, incorporating a variety of exercises that target different muscles is key. - Myth: Core workouts can spot-reduce belly fat.
Truth: Unfortunately, no amount of core exercises will specifically target and reduce belly fat. Spot reduction is a common misconception in the fitness world, and it’s essential to understand that no exercise can burn fat in one specific area. To lose belly fat, you need to focus on overall fat loss through a combination of a healthy diet, regular cardiovascular exercise, and strength training. Core workouts can help strengthen and tone the muscles in your midsection, but they won’t directly reduce fat in that area alone. - Myth: Core workout should be done every day.
Truth: While core exercises are essential, overtraining your core can do more harm than good. Like any other muscle group, your core muscles need rest and recovery time to grow stronger. Overtraining can lead to muscle fatigue, increased risk of injury, and hinder progress.
Creating A Bodyweight Workout Routine
Creating a beginner-core workout routine for women requires careful planning and consideration of their fitness level and goals.
Here are some steps to help you create an effective routine:
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Assess The Fitness Level
Before starting any workout routine, assessing the individual’s current fitness level is important. This can be done by evaluating their strength, flexibility, and endurance. Beginners may have limited strength, so choosing exercises suitable for their abilities is essential.
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Focus On The Core
To target the core effectively, incorporate exercises such as plank, dead bug (alternating arm and leg), supermans, and mountain climbers into the routine.
If you want to do a Dead bug (alternating arm and leg), here’s how:
- Lie on your back with your arms extended towards the sky and your knees bent at a 90-degree angle tabletop position.
- Engage your core by gently pulling your belly button towards your spine. This will help stabilize your pelvis and protect your lower back.
- Slowly lower your right arm towards the floor behind you while straightening your left leg and lowering it towards the floor. Make sure to maintain control and avoid arching your back.
- Hold this position for a few deep belly breaths, in through your nose and out through your mouth. Then, relax and return to the starting position. After that, repeat the movement on the opposite side, alternating sides. Lastly, if your body allows, continue the movement for a desired number of repetitions or duration.
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Start With Basic Exercises
For beginners, it’s best to start with basic core workouts that are easy to perform and require minimal equipment. Examples include Plank, Bird Dog, and Downward Dog.
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Gradually Increase Intensity
As the individual gets stronger and more comfortable with the exercises, gradually increase the intensity. This can also be done by increasing the duration of each exercise, adding repetitions, or incorporating variations
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Incorporate Rest Days
Rest days are essential to allow the muscles to recover and grow stronger.
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Stay Consistent And Progress
Consistency is vital to seeing good results. Encourage the individual to stick to the routine and track their progress over time. As they become more proficient, consider introducing additional exercises or increasing the difficulty level to continue challenging the core.
Remember, it’s important to consult with a NASM certified personal trainer before starting an exercise routine, especially for individuals with specific health conditions or concerns. They can provide personalized guidance and ensure the workout plan is safe and effective.
Conclusion
For women who may be new to fitness or prefer a home-based workout routine, bodyweight core exercises present a convenient and cost-effective way to achieve their fitness goals. These exercises require little to no equipment, making them easily adaptable to any environment and ensuring women can embark on their fitness journey with minimal barriers.
Moreover, bodyweight core exercises for beginners can be tailored to accommodate individual fitness levels and progress over time. As beginners develop their core strength and confidence, they can also gradually advance to more challenging variations, ensuring continuous improvement and motivation throughout their fitness journey.
The versatility of bodyweight core exercises allows for a comprehensive workout targeting various muscle groups, contributing to a toned midsection and improving overall fitness and well-being. These exercises engage the abdominal muscles, back, hips, and glutes, fostering a balanced and functional core.
Beginners need to approach these exercises with patience and consistency. Starting at one’s own pace, gradually increasing intensity, and incorporating rest days to allow muscle recovery are key elements of a successful bodyweight core exercise routine.
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