5 Core Exercises for Beginners

 Many of my clients tell me that they’re confused and don’t know where to start when it comes to a workout program. They search you tube and try programs like P90X. Many of these programs leave people feeling confused and hopeless only to give up of their goals.

You tube is a great resource to find different workouts but many of the videos don’t have a guide telling you where to start. Many will start with exercises that are too advanced for their fitness level.

I’ve put together a short guide to get you started with core exercises that will give you a great workout but won’t make you feel overwhelmed. These exercises will help build a great foundation so that you can jump to a more advanced program down the road.

Start each exercise with 10-15 reps this is a good rep range to build muscular endurance and will help to build up the muscles in the areas that you are working.

Bird Dog

Bird dogs are great for improving core stabilization. This exercise is easy for everyone to do and can be progressed into harder movements down the road. When you’re first starting out it is important to teach the body how to stabilize itself in an unstable environment. Bird dogs work the whole body including the glutes, shoulders, hamstrings and many of the core muscles.

Here is a short video explaining the bird dog.

https://www.youtube.com/watch?v=wiFNA3sqjCA

Plank

The plank is a great way to workout the core with minimal risk of injury. This exercise works many different areas of the body and with a few changes it can be very challenging. Start off small with a 30 second plank and build up your time slowly. You will start to feel stronger in the midsection within weeks. After you can do 2 minutes then you can start adding movements like lifting the leg or lifting the arm.

Here is a video to help you get started.

https://www.youtube.com/watch?v=TvxNkmjdhMM

Bicycle Crunches

 Bicycle Crunches are a great way to workout the core without putting much pressure on the spine. Standard sit-ups can put pressure on the lower part of the spine but bicycle crunches are a safe alternative. This exercise simple to do and works both the rectus abdominis and obliques so you get a more complete workout.

Here is a video to get you started.

https://www.youtube.com/watch?v=kUY4WA71e0Q

Dead Bug

 The dead bug is a great exercise to workout the core it is simple to do and is very safe. The benefit of doing this exercise is that is works against extension of the hip which promotes healthy function of the hip and the lower back. The dead bug is a great way to teach the body how to stabilize the spine to improve athletic performance and alleviate back pain.

Here is a video to help you get started.

https://www.youtube.com/watch?v=I5xbsA71v1A

Superman Exercise

 When doing a core program it’s always important to work the back as the front. The superman is a great exercise to build up strength in the lower back, glutes, hamstrings, mid back and rear deltoids. A strong lower back can help you with back pain and help you feel stronger while doing other exercises like squat and deadlifts.

Here is a video to get you started

https://www.youtube.com/watch?v=cc6UVRS7PW4

Enjoy this basic core program and try to do it at least 3 times a week. Make sure that you take a day off between workouts.

Here is an example of the program.

1. Bird Dog- 3 sets of 10 per side
2. Plank 3 sets at 30 seconds per set
3. Bicycle Crunches 3 sets of 15 per side
4. Dead bugs 3 sets of 10 per side
5. Superman 3 sets of 10-15

Feel free to e mail us at onthegofitnesspro@gmail.com if you have any questions.