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Core Exercises for Beginners: Your Essential Guide to Building Core Strength 

Core Exercises for Beginners: Your Essential Guide to Building Core Strength

If you’re looking to build a truly strong core, you’ve come to the right place! A strong core isn’t just about showing off six-pack abs—it’s about improving stability, balance, and strength for your entire upper body. Whether you’re dealing with a weak core or just starting your fitness journey, incorporating core exercises for beginners can be a game changer. From forearm planks to side planks and bird dog movements, these exercises target multiple muscles, including deep core muscles, back muscles, and glutes, helping you move with ease and confidence.

In this blog, I’ll guide you through the best exercises to begin building core strength [1], focusing on proper form, core engagement, and avoiding common mistakes. You’ll start with fundamental movements like the high plank and bird dog, then gradually progress to more dynamic exercises such as weighted side planks and hanging knee raises. By the end, you’ll have a complete routine of core exercises for beginners that strengthens your entire core while allowing you to advance at your own pace. Let’s get started!

Best Core Exercises for Beginners (Step-by-Step)

1. Forearm Plank

Tip: If this feels too intense, perform it against a wall to reduce the strain. 

2.  Forearm Wall Plank 1

This low-impact exercise is great for those who avoid floor exercises while building core strength.

3. Forearm Wall Plank with Leg Raise

4. Hip Thrust

This move strengthens your glutes, lower back, and core.

5. Alternating Supermans

This exercise improves body awareness and coordination.

6. Mountain Climbers

For a gentler version, perform wall mountain climbers at an incline. 

7. Long Plank Armpit Touches

8. Soft Planks with Gliders

Use fitness sliders for your workout. If you don’t have them, no worries—just grab a pair of socks or towels and use them on a smooth, slippery surface. For a step-by-step demonstration, check out this video guide!

9. Bird Dog

This exercise enhances balance and stability while engaging multiple core muscles.

Dr. Kristie Ennis, a Doctor of Physical Therapy, emphasizes the importance of engaging the deep core muscles to enhance stability and strength. She recommends exercises such as the bird dog, which involves extending the opposite arm and leg while maintaining a neutral spine, to effectively target these muscles. Dr. Ennis advises that proper form and controlled movements are crucial to prevent injury and maximize benefits. She also highlights the significance of integrating core exercises into a regular fitness routine to support overall functional movement and reduce the risk of back pain.

10. Bicycle Crunches

11. Hand Plank

12. Rocking Crunch

13. Side Plank

14. Elbow Plank With Leg Raise

These essential core exercises for beginners will help you maintain an upright posture, improve balance, and reduce the risk of injuries over time. Strengthening your core is key to staying strong and stable. Check out this video guide to follow along and get started!

15. Wall Plank

Remember this when doing this great core exercise. When getting into that plank position, your forearms should not be too high because that will put a lot of stress on the shoulder and over activates the trapezius muscle. By bringing your forearms a little bit lower, you ease the stress in the shoulder and neck.

16. Wall Plank from Forearms

Do ten reps. Start with 1 set and see how you feel.

17. Wall Plank with Knees Up and Out

This exercise is effective because it helps improve hip stability by engaging the muscles as you lift your knees. Check this video guide for a step-by-step demonstration!

Do 5 to 10 repetitions, starting with 1 set. If that is easy or not challenging at all, you can go through all three exercises multiple times. If it is still easy, you can increase the incline that you are up against the wall.

Why Core Training Matters

Core training [2] goes beyond sculpting a six-pack. A strong core supports your spine, improves posture, and enhances balance and coordination. It also reduces the risk of injury during daily activities and sports. These exercises strengthen deep and superficial core muscles, such as the transverse abdominis, obliques, and rectus abdominis.

Benefits of Core Training:

Dr. Cedric X. Bryant, President and Chief Science Officer of the American Council on Exercise (ACE), emphasizes the importance of core strength for overall health and daily functionality. He advocates for exercises that engage multiple core muscles simultaneously, such as planks and side planks, which not only target the abdominals but also the back, hips, and pelvis. Dr. Bryant advises that incorporating these exercises into your routine can enhance stability, improve posture, and reduce the risk of back pain. He also highlights the significance of proper form and controlled movements to maximize benefits and prevent injuries.

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.

Common Myths About Core Training

Myth 1: Core Exercises Will Give You a Six-Pack
Truth: Core exercises strengthen and tone your muscles, but fat loss requires a healthy diet and overall exercise.

Myth 2: Crunches Are the Best Core Exercise
Truth: Crunches are effective but not the most comprehensive. Functional exercises like planks and bird dogs work more muscles.

Myth 3: You Should Train Core Every Day
Truth: Like any muscle group, your core needs time to recover. Aim for 2–3 sessions per week.

Creating Your Core Workout Routine

Begin with 3–4 exercises from the list above, aiming to complete them 2–3 times per week. Prioritize proper form over intensity to reduce the risk of injury and achieve the best results. As you progress, gradually make your core exercises for beginners more challenging by increasing repetitions, extending hold times, or incorporating more advanced variations.

Remember: Consistency is key. Stick to your routine, and you’ll feel stronger, more balanced, and ready to tackle anything.

Conclusion

Core exercises for beginners don’t have to be complicated. With just a few targeted moves, you can build strength, improve posture, and feel more confident in your body. Whether you prefer floor-based exercises or wall planks, there’s something here for everyone. Start slow, listen to your body, and enjoy the journey toward a stronger, healthier core!

WITHOUT superhuman willpower, dangerous fad exercises, or starvation diets. This is for men or women who want a flatter stomach and toned abs WITHOUT the risk of injury! Check out our Invincible Core now!

FAQs

Are 3 core exercises enough?

Yes, if they target different areas—like upper, lower, and obliques—three exercises can be effective.

What is the number 1 core workout?

The plank is widely regarded as one of the best core exercises for beginners because it activates multiple core muscles simultaneously.

Is it OK to do core every day?

It’s fine if the intensity is moderate, but rest is essential for muscle recovery and growth.

Can I do plank every day?

Yes! Daily planking can improve core strength and stability, but listen to your body to avoid overuse injuries.

How many minutes of core is enough?

10–15 minutes per session, 3–4 times a week, is usually sufficient for results.

1. Optimizing Performance by Improving Core Stability and Core Strength, Hibbs, A.E., Thompson, K.G., French, D. et al. Optimizing Performance by Improving Core Stability and Core Strength. Sports Med 38, 995–1008 (2008). https://doi.org/10.2165/00007256-200838120-00004 

2. Core Training: Evidence Translating to Better Performance and Injury Prevention

McGill, Stuart PhDAuthor Information, Strength and Conditioning Journal 32(3):p 33-46, June 2010. | DOI: 10.1519/SSC.0b013e3181df4521  https://journals.lww.com/nsca-scj/fulltext/2010/06000/Core_Training__Evidence_Translating_to_Better.4.aspx?ref=popsugar.com&=___psv__p_46694987__t_w_

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