Best Core Exercises For Beginners
We may be stuck at home but at least we can still have killer 6 packs, ready for summer 2021. It’s true, all you need to create a killer ab workout at home is to incorporate core exercises that target all major muscle groups in your belly - the abdominals and obliques. You don’t need the gym to sculpt your mid-drift, all you need is a little motivation, banging playlist and our guide to the best core exercises and you’re ready to feel the burn!
Have you ever wondered why just doing a million crunches and sit-ups won’t give you a 6 pack? It’s because you’re only working your rectus abs - the ones that run down the front of your abs. For a real core workout you need variety. Plus, switching up your core exercise will keep you motivated and carve that stomach a lot quicker. We haven’t even told you the best news, 10 - 15 minutes is all you need to blast that core.
Whether you’re looking for home core exercises for beginners or an advanced core circuit, all you need is variation, targeting all core areas and trust us, you’ll feel your abs crying for mercy.
Take a look at our Core Exercises for Beginners Circuit below. Give it a go and let us know how you get on!
For complete beginners to core exercise, focus on your form to begin with rather than getting in the reps. Without correct form the chances are you won't be targeting the right areas. Once you've mastered the technique you can try progressing each exercise by adding weight or intensity.
Lie back on your floor, carpet or mat with your hands behind your head. Lift your shoulders off the mat, elevate your legs off the ground, bend your knees at a 90 degree angle and look at your thighs. Remember to keep that neck relaxed!
Once you’re in the starting position, it’s time to crunch. Rotate your right elbow towards your left knee whilst extending the right left to straight, lowering it as close to the floor as possible without touching the mat. Return to the start and repeat on the other side. That’s 1 rep, make sure you x20.
Place your palms flat on the floor, hands should be shoulder width apart and directly above your wrists. Keep your legs extended straight behind you with your feet hip width apart. Tuck your tummy in and engage that core, butt and quads. Hold for 30 seconds.
Side Hip Dip
Begin by choosing a side, we pick right, lie down with your left foot on top of your right, and firmly press your right forearm on the mat with your elbow under your shoulder. Your palm should be flat on the ground with your left hand on your hip.
Engage your obliques (side abs) and lift your hips up until the body forms a straight line from your head to your toes. Pause for one pulse, then lower back down to your starting position. 1 rep done, x10. Then flip onto your other side and repeat the same cycle.
Begin by lying on your back with your hands by your sides and legs elevated off the ground at around a 45 degree angle - keep your toes pointed. Push down into your arms and pull your knees into your chest until the hips are off the ground, keeping the core tight. Slowly untuck into your starting position. Repeat x20.
Plank With Spinal Rotation
Start in a high plank position with your palms flat on the floor, hands shoulder width apart, shoulders directly above your wrists and your legs extended straight behind you, with your core tucked in and the glutes engaged. Remember to keep your feet hip width apart for good balance. Then, rotate your full body to the right into a side plank, so that your right shoulder is stacked above your right wrist and your left hand is extended towards the ceiling. Hold this position for a couple of breaths, then return to your starting position. Repeat this movement on the other side and that’s 1 rep. Repeat x10.
Start in a high plank position, palms flat on the floor, hands shoulder width apart, shoulders above your wrists, legs extended and core engaged. That’s you just starting! Whilst keeping your core tight, draw your right knee towards your chest, return to the starting position and then immediately copy that movement with your left knee. That’s 1 rep, we say x30.
It’s up to you if you want to keep this movement slow but if you want a little cardio, move your legs quicker as you alternate side to side. Don’t forget to keep your core engaged and your back flat throughout.
Seated Row / Russian Twists
Sit on the floor, lean your upper body back until you feel your abs engaging. Lift your legs together and bend to a 90 degree angle, bend your arms and clasp your hands together with your elbows out wide.
Then, rotate your torso to the right side so your right elbow is hovering off the mat. Keep your lower body still and tense whilst rotating your upper body to the left side until the left elbow is just off the mat. That’s 1 rep, x20. As you rotate, remember to follow your hands with your eyes.
Start in a high plank position, palms flat on the floor, hands shoulder width apart, shoulders above your wrists, legs extended straight and core engaged. Tap your right hand to your left shoulder whilst keeping your core very still and engaged. There should also be little hip movement, swaying will not help you get those 6 packs! Then repeat with your left hand to the right shoulder = 1 rep. Repeat 10 times.
And that’s you completed our killer home ab workout unless you want to make it extra hard and repeat the circuit 2 - 3 times, but we’ll leave that up to you. Remember, you can do core exercises wherever you want, at a time that suits you.