Core strength goes deeper than looks – it’s vital for preventing back pain and injury and increasing sports performance. This is an excellent way to begin working out your abs.
Your midsection, also known as your core, is used in almost every movement you perform, including reaching for a glass of water, squatting with a heavy load, and walking your dog. Try this incredibly beginner-friendly exercise if you have not been working out these muscles or have not in a while.
According to Maricris Lapaix, a Los Angeles-based personal trainer accredited by the National Academy of Sports Medicine (NASM), "the core is where all movement originates." Maricris Lapaix leads exercises on the Centr app.
The pelvis and spine are stabilized and controlled by the core, which is made up of several abdominal muscles as well as muscles in your hips, pelvic floor, and spine. This has an impact on both upper- and lower-body motions.
Robust core muscles not only facilitate and ease daily activities, but also enhance safety and effectiveness in exercise endeavors by enhancing balance, stability, and alignment. According to the American Academy of Orthopedic Surgeons, having a strong core is also one of the best strategies to prevent back discomfort and injuries as you age since the muscles in your torso support your spine. According to some research, core strength may also improve performance in other sports, such as running.
Beginner's Bodyweight Core Workout
Are you prepared to begin building up your abdominal muscles? Lapaix included five exercises in this program just for complete novices.
The five exercises are straightforward but powerful. “They need you to be in certain positions that provide maximal possibility to feel your core activate,” Lapaix explains, adding that the positions don’t leave much room for error or poor form.
The Workout Program
The muscles in your hips, spine, and pelvic floor, as well as your abdominals, make up your core. These muscles make everyday activity possible and fitness activities safer by maintaining balance, stability, and posture. This program consists of five easy exercises that will assist beginners strengthen their core.
1. Dead Bug
With your arms extended straight up from your shoulders to the ceiling, lie faceup on the floor. With your shins parallel to the floor, bend and elevate your knees to create a ninety-degree angle. Press your lower back against the floor while bracing your abdominals. Next, raise your right arm behind you and your left leg straight out in front of you, so that the extended limbs are only a few inches over the floor. Return to the starting position. After doing so with your left arm and right leg, switch sides once more.
2. Glute Bridge
Arms lowered by your sides, lie on your back. With both feet flat on the ground and hip-width apart, bend your knees. With your toes pointing forward, your heels should be six to eight inches apart from your glutes. Lift your hips toward the ceiling by contracting your glutes and your abdominal muscles. Your body should form a straight line from your knees to your hips to your shoulders. Only raise your hips as high as you can without arching your back. Before lowering your hips gradually to the floor, squeeze your glutes for two seconds in the highest position. Repeat.
3. Bird Dog
Start with hands and knees on the floor; stack your shoulders over your wrists and your hips over your knees. Gaze toward the floor so that your neck aligns with your spine, forming a straight line from the crown of your head to your hips. While keeping your core engaged and stable, raise your left arm straight in front of you and extend your right leg straight out behind you, reaching both away from the body and parallel to the floor. Hold briefly; then return your hand and knee to the floor. Repeat with your right arm and left leg, and continue alternating sides.
4. Bear Plank With Knee Taps
Start with hands and knees on the floor; stack your shoulders over your wrists and your hips over your knees. Press your palms into the floor and engage your abdominal muscles by pulling your belly button in toward your spine. Keep your abdominals tight as you lift your knees about an inch off the floor. Hold this position as you alternate tapping the floor with one knee. Keep your head in line with your spine the entire time.
If this exercise causes wrist discomfort or pain, modify it by forming fists with your hands instead of placing your palms on the floor.
5. Modified Side Plank
Lie on the floor on your right side and bend your knees so your feet are behind you. Place your right forearm on the ground with your elbow underneath your shoulder. Brace your core and push off the ground so your upper body is supported by your right arm and knee. Then, lift your hips; your body should form a straight line from head to knee. Hold this position for 30 to 45 seconds, then repeat on the other side.
What to Know Before You Try These Exercises
Is this workout safe and appropriate for everyone?
It’s a good idea to get clearance for exercise from your doctor if you have any ongoing or underlying health issues. You should also check with your doctor about starting this workout if you have back pain or injury, are recovering from abdominal surgery, are pregnant, or recently gave birth.
