A few months ago, I found myself struggling with constant back pain, so I started looking into core strengthening exercises for beginners.
What started as a mild discomfort gradually became so unbearable that I couldn’t sit for long periods or even stand without feeling a sharp ache.
I went to a physical therapist for help, and after some assessments, he explained that my core was weak and wasn’t providing the support my spine needed.
I had no idea that neglecting my core for so long could lead to so much pain.
He recommended I start core strengthening exercises to build stability and then alleviate the discomfort.
That was the turning point—I knew it was time to take action.
Core Strengthening Exercises
Core exercises aim to improve muscle coordination, especially when there is sensitization (heightened response) in the nervous system.
Remember, proper form is crucial to avoid injury and then maximize the effectiveness of these exercises.
Always engage your core and maintain good posture throughout each movement.
1. Plank to Bird Dogs
- Begin in a four-point position, with your knees below your hips and then your hands beneath your shoulders.
- Move into a straight-arm plank position, 2. Dynamic Side Planks
- Move into a side plank position, maintaining good alignment with your head, shoulders and then hips.
- 3. V-ups
- Lie on your back on the ground, with your arms extended overhead and maintaining proper alignment with your head, shoulders, hips and then legs.
- Contract your core, then bring one leg toward the sky as you lift your upper body off the ground, keeping your arms extended in front of your body.
- Return to the starting position and repeat the movement on the opposite side. These core strengthening exercises for beginners will help build stability and then strength.
Start with one set of 4 repetitions on each side. The intensity of this exercise is light to moderate.
4. Russian Twists
- Sit upright on the floor with your knees bent and then your feet flat on the floor.
- Lean back and lift your feet slightly, Start with one set of 4 repetitions on each side. The intensity of this exercise is light to moderate.
5. Bicycle Crunches
- Lie on your back on the ground, maintaining good alignment with your head, shoulders, hips, and then legs.
- Place your hands by your ears or interlace your fingers behind your head.
- Engage your core.
- Lift your upper body off the ground, then twist your upper body to one side, lifting one knee to touch your opposite elbow.
- Return to the starting position and then repeat the movement on the opposite side.
Start with one set of 4 repetitions on each side. The intensity of this exercise is light to moderate.
6. Skydivers and Supermans
- Lie on your stomach on the ground, with your legs shoulder-width apart and your arms bent overhead, maintaining proper alignment in your shoulders, hips and then legs.
- Contract your core.
- Lift your upper body as you extend your arms and then lower back off the ground, being careful not to extend your neck.
- Bring your hands by your ears as you bend your knees out to the sides, bringing your heels together toward the sky.
- Repeat the sequence of movements.
Start with one set of 4 repetitions on each side. The intensity of this exercise is light to moderate.
Understanding the Core and Why is it Important?
Core stability [1] and strength have been researched since the 1980s, and they’ve been shown to help people with back pain and improve everyday activities.
The core includes all the muscles in your trunk, including the transverse abdominis and obliques.
A strong, healthy core is important for stabilizing the spine and pelvis during movement, as well as supporting activities like twisting, bending, and rotating.
According to a physical therapist, Dr. Melissa, core strengthening is important because it supports the spine, improves posture, and helps in injury prevention.
A strong core allows you to move more effectively, whether it’s daily activities like bending, walking, or working out. By strengthening these muscles, you improve overall stability, balance, and energy.
A certified personal trainer can help you develop a strong and healthy core with core strengthening exercises for beginners.
Core muscles [2] include:
- Transversus abdominis (a deep abdominal muscle)
- Multifidi (muscles along the spine)
- All core muscles work together for stability
Preparing for Your First Core Workout
- Engage your core by activating the deep core muscles, such as the transverse abdominis and pelvic floor muscles.
- Start with two core workouts a week, taking no more than 15 minutes.
- Gradually increase frequency and then intensity as your body becomes stronger.
- Build “muscle memory” by practicing core exercises regularly, so you don’t have to think about engaging your core all the time.
How to Get Started [3]:
- Begin with 2–3 short core workouts per week, gradually increasing frequency as strength improves.
- Focus on proper technique, ensuring your core is engaged during each movement.
- Consistency is key—regular practice helps build muscle memory.
Conclusion
A strong core is key to improving stability, and posture, and then reducing back pain.
Incorporating exercises like planks, bird dogs, and dumbbell dead bugs into your routine will enhance your daily movements and overall functionality.
Start slowly, focus on proper form, and gradually increase intensity.
With consistency, you’ll develop a resilient core that supports both your health and then performance.
If you want to strengthen your core, so you can reduce and eliminate back pain, sculpt and tone your abs and other parts of your body, then check out the
