What Are Some Beginner-friendly Core Workouts To Build Abdominal Strength?
If you're new, to core workouts there are exercises specifically designed to help beginners and safely build strength. These exercises serve as a foundation for a core. Here are some beginner friendly exercises you can try;
- Planks; Begin by holding a plank position for about 20 to 30 seconds making sure your body forms a line from head to heels. Keep your abs engaged. Your elbows beneath your shoulders. As you become stronger gradually increase the duration of the hold.
- Bug; Lie on your back with your arms extended towards the ceiling and knees bent at an angle. Slowly lower your arm behind your head while simultaneously extending your leg straight out then return them both to the starting position and switch sides. Aim for 8 10 repetitions on each side.
- Bicycle Crunches; Lie on your back with hands gently supporting the back of your head (avoid pulling). Lift your shoulders off the floor. Rotate your body bringing the elbow towards the left knee as you straighten out the right leg simultaneously. Alternate sides in a pedaling motion. Aim for 10 15 repetitions per side.
These exercises are tailored for beginners, like yourself who want to work on their core strength in a manner while ensuring safety along the way.
- For Twists sit on the ground with your knees bent and lift your feet off the ground (or keep them on the ground for an intense workout). Lean your body back a little. Hold your hands together in front of your chest. Twist your torso to the right to the left engaging those oblique muscles. Aim for 10 15 twists, on each side.
- To do Bird Dog start on all fours with your wrists under your shoulders and knees under your hips. Extend one arm forward. The opposite leg backward creating a line from fingertips to toes. Hold this position for a seconds then return to starting position and switch sides by extending the arm and leg. Repeat this movement 8 10 times on each side.
Remember it's important to prioritize form over how reps you do. Maintaining posture will help prevent injuries and ensure that each exercise is as effective, as possible.
Lastly always start at a pace. Listen to what your body tells you. If any exercise feels uncomfortable or causes pain stop immediately. Seek guidance from a professional.
If you prefer guidance you can watch instructional videos on how to perform these exercises correctly from reliable fitness channels, on YouTube or visit Mayo Clinic’s website for demonstrations.
To gain an understanding of core training I recommend reading "Core Training for Smart Folks" written by Dean Somerset. This book provides insights into techniques for strengthening your core.
For those looking for a program "Foundation; Redefine Your Core, Conquer Back Pain and Move with Confidence" authored by Dr. Eric Goodman and Peter Park is highly recommended. It offers an approach to developing core strength. Is particularly beneficial, for beginners.
By practicing these exercises and gradually increasing their difficulty level you will gradually enhance your strength. Remember to complement your core workouts with a balanced diet, proper hydration and sufficient rest in order to achieve the possible results.
1 Other Answers To: "What Are Some Beginner-friendly Core Workouts To Build Abdominal Strength?"
Sure! If you're new, to strengthening your muscles there are a core exercises that are effective and suitable for beginners. These exercises should be done with control focusing on engaging your core muscles while maintaining form.
- Pelvic Tilts; This gentle exercise targets the muscles. Lie on your back with knees feet flat on the floor. Tighten your stomach muscles. Gently tilt your pelvis upward to flatten your back against the floor. Hold for a seconds before releasing. Aim for 10 15 repetitions.
- Standing Bicycle Crunches; Stand up straight place your hands behind your head and lift one knee towards the elbow while twisting through your core. Alternate. Aim for 10 15 reps per side. This variation is less intense than doing bicycle crunches on the ground.
- Reverse Crunches; Lie on your back with hands at your sides or under your glutes for support. Lift both feet off the floor with knees bent, at a 90 degree angle. Contracting your abs curl your hips off the floor as you bring your knees towards your chest lower back down. Perform around 10 to 15 repetitions, for each exercise.
- For Seated Leg Lifts sit up on a chair or bench with your feet flat on the ground. Engage your core muscles. Raise one leg at a time a few inches off the floor while keeping it straight. Hold this position for a seconds then lower your leg and switch to the leg. Aim to do 10 to 15 lifts per leg.
- To do Side Planks start by lying on your side with your legs extended and feet stacked together. Place your elbow under your shoulder to support your body forming a line from shoulders to ankles and hold this position. Begin by holding it for 15 to 20 seconds on each side and gradually increase the duration as you build strength.
- For Flutter Kicks lie on your back with arms by your sides and legs stretched out in front of you. Lift both heels six inches above the floor. Quickly kick your feet up and down in a scissor like motion. Start with intervals lasting about 15 to 20 seconds.
While incorporating these exercises into your routine remember that achieving results also involves following a fitness plan along, with a personalized nutrition strategy tailored specifically to meet your individual needs. Start by doing one set of each exercise and gradually increase to two or three sets as you become stronger.
You can use the fitness app MyFitnessPal which not helps with tracking your diet and nutrition but also provides a variety of exercises, including core workouts along, with instructions on how to do them. "Core Performance" by Mark Verstegen is a resource that explains the principles of core training and offers beginner friendly exercises with progressions as you build strength. You can find it in bookstores and libraries. The American Council on Exercise (ACE) has a collection of core exercises for people at all fitness levels. They provide instructions on how to perform each exercise.
Remember to introduce these exercises and slowly increase the intensity over time to develop abdominal muscles. Its recommended to engage in core strengthening exercises two to three times a week allowing for muscle recovery, between workouts. If something doesn't feel right consider consulting with a fitness professional to ensure form and avoid any risk of injury.