{"id":7133,"date":"2025-11-11T15:11:30","date_gmt":"2025-11-11T22:11:30","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=7133"},"modified":"2025-11-14T08:37:43","modified_gmt":"2025-11-14T15:37:43","slug":"core-exercises-for-beginners","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2025\/11\/11\/core-exercises-for-beginners\/","title":{"rendered":"Core Exercises for Beginners"},"content":{"rendered":"<p>Core exercises for beginners can help you not only reach your fitness goals, but also help you prevent injury in and out of the gym.\u00a0If you\u2019re new to exercising, you might be wondering where to begin. That place is with your core since it\u2019s at the center of everything you do.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-7134\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/core-exercises-for-beginners-960-715x358-1.png\" alt=\"Core Exercises for Beginners\" width=\"715\" height=\"358\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/core-exercises-for-beginners-960-715x358-1.png 715w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/10\/core-exercises-for-beginners-960-715x358-1-300x150.png 300w\" sizes=\"auto, (max-width: 715px) 100vw, 715px\" \/><\/p>\n<h3>What Is Your Core?<\/h3>\n<p>When you think of the word \u201ccore,\u201d you might envision\u00a0six-pack abs.<\/p>\n<p>But a strong, healthy core is about much more than having a washboard stomach, says\u00a0<a href=\"https:\/\/www.physeq.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Julia Halpin<\/a>, an NASM certified personal trainer based in New York City.<\/p>\n<p>Your \u201ccore\u201d includes all the muscles in your trunk \u2014 they surround your abdomen on all sides allowing your to twist, bend, rotate and hold your stomach in, support your spine and aid in posture.<\/p>\n<h3>Why Do You Need a Strong Core?<\/h3>\n<p>\u201cA strong core is imperative for becoming stronger and more fit, safely and effectively (without causing injury),\u201d Halpin says.<\/p>\n<p>Your core is your center, and it helps your body support and stabilize, which is important for joint health, Halpin says.<\/p>\n<p>We need that stabilizing action when we work out \u2014 whether we\u2019re jogging, lifting weights, or doing yoga \u2014 and when we\u2019re doing daily activities, like carrying our kids, hauling groceries, and even vacuuming.<\/p>\n<p>If you\u2019re new to working out (or feel like you have a weak core), these core exercises for beginners will help you develop a stronger core and get you started.<\/p>\n<p>They\u2019re basic moves that will work your entire core, without being overly complicated.<\/p>\n<p>And, as a bonus, you can do them all from comfort of your own home, without any equipment!<\/p>\n<h3>1.\u00a0Forearm Plank<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/04\/22105657\/30-day-fitness-challenges-600-plank.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-143712\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/04\/22105657\/30-day-fitness-challenges-600-plank.png\" alt=\"plank demo | 30 day fitness challenges\" width=\"600\" height=\"400\" \/><\/a><\/p>\n<ul>\n<li>Start in a push-up position, and then come down to your forearms instead of your hands, with your elbows lined up directly under your shoulders.<\/li>\n<li>Squeeze your glutes and brace your core (imagine someone is about to punch you in the gut) to lock your body into a straight line from head to heels.<\/li>\n<li>Hold this position for 30 seconds to start, working up to 90 seconds. Rest for one minute. Repeat three to five times.<\/li>\n<\/ul>\n<h3>2.\u00a0Side Plank<\/h3>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/08\/02122223\/planks-for-beginners-600-side-plank.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-147066\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/08\/02122223\/planks-for-beginners-600-side-plank.jpg\" alt=\"side plank | Planks for Beginners\" width=\"600\" height=\"282\" \/><\/a><\/p>\n<ul>\n<li>Assume a forearm plank position: forearms and balls of your feet on the floor, shoulders directly above your elbows, head neutral, and your entire body straight from head to heels.<\/li>\n<li>Roll onto your left foot, and turn your hips and chest so your right hip is pointing toward the ceiling. Raise your right arm up in the air. Your left forearm should be perpendicular to your body, with your fingertips pointing the direction you\u2019re facing.<\/li>\n<li>Keep your body straight and your core engaged. If you need to modify, drop your left knee to the mat for stability.<\/li>\n<li>Hold this position for 30 seconds to start, working up to 90 seconds, then switch sides. Rest for one minute. Repeat three to five times.<\/li>\n<\/ul>\n<h3>3.\u00a0Bird Dog<\/h3>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Bird-Dog-A.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-42150\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Bird-Dog-A.jpg\" alt=\"\" width=\"469\" height=\"314\" \/><\/a><br \/>\n<a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Bird-Dog-B.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-42151\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Bird-Dog-B.jpg\" alt=\"\" width=\"469\" height=\"314\" \/><\/a><\/p>\n<ul>\n<li>Get down on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. This is the starting position.<\/li>\n<li>Keeping your back flat and core braced, simultaneously extend your left leg straight behind you and your right arm straight in front of you.<\/li>\n<li>Pause, and then return to the starting position.<\/li>\n<li>Repeat with your right leg and left arm.<\/li>\n<li>Do equal reps on both sides.<\/li>\n<\/ul>\n<h3>4. Bent Leg Lifts<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/09\/06161408\/core-exercises-for-beginners-600-bent-leg-lifts.gif\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-148648\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/09\/06161408\/core-exercises-for-beginners-600-bent-leg-lifts.gif\" alt=\"\" width=\"600\" height=\"400\" \/><\/a><\/p>\n<ul>\n<li>Lie on your back with your legs bent and feet flat on the ground, a few inches from your butt. You can place your your hands under your lower back for support.<\/li>\n<li>Engage your core and lift your feet off the ground a couple of inches so your shins are parallel to the ground. Keep your low back pressed into your hands.<\/li>\n<li>Reverse the motion and tap your feet back on the ground.<\/li>\n<li>Continue this movement 30 seconds to begin with, and work your way up to 90 seconds as you increase strength.<\/li>\n<\/ul>\n<h3>5. Bent Knee Wipers<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/09\/06161358\/core-exercises-for-beginners-600-wiper.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-148646\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/09\/06161358\/core-exercises-for-beginners-600-wiper.jpg\" alt=\"\" width=\"623\" height=\"389\" \/><\/a><\/p>\n<ul>\n<li>Lie flat on your back on your mat, with your arms extended out to your sides. Lift your legs up, bring them together, and bend them so they form a 90-degree angle with your shins parallel to the floor and your knees stacked over your hips<\/li>\n<li>Engage your core so your back is pressed flat into the ground.<\/li>\n<li>As you exhale, drop your knees to the right, keeping your legs together. Don\u2019t drop them so far that your shoulders come off the ground.<\/li>\n<li>Return to center on an inhale, then exhale and repeat on the left side.<\/li>\n<li>Do 30 seconds to start, working up to 90 seconds.<\/li>\n<\/ul>\n<h3>6. Dead Bug<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/09\/Best-Ab-Exercises-Deadbug.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-99877\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/09\/Best-Ab-Exercises-Deadbug.jpg\" alt=\"Best Ab Exercises - Deadbug\" width=\"480\" height=\"477\" \/><\/a><\/p>\n<ul>\n<li>Lie flat on your back on the floor with your arms extended straight in front of your with your hands lined up over your shoulders, and your legs bent at 90 degrees like you are sitting in a chair. Press your low back into the floor and brace your core to maintain this flat-back position throughout the entire exercise.<\/li>\n<li>Slowly lower your right leg and left arm to within a few inches of the floor (your arm should end up above your head, not out to the side). Only go as low as you can without your low back coming off the floor.<\/li>\n<li>Pause, and then squeeze your abs to slowly reverse the movement to return to the starting position.<\/li>\n<li>Repeat with your left leg and right arm. Continue alternating sides. Do 30 seconds to start, working up to 90 seconds.<\/li>\n<\/ul>\n<h3>7. Superman<\/h3>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/09\/06161402\/core-exercises-for-beginners-600-superman.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-148647\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2022\/09\/06161402\/core-exercises-for-beginners-600-superman.jpg\" alt=\"\" width=\"534\" height=\"445\" \/><\/a><\/p>\n<ul>\n<li>Lie face-down on the floor with your arms extended in front of you (palms down) and your legs extended behind you. This is the starting position.<\/li>\n<li>Keeping your neck in line with your spine, lift your arms, chest, and legs off the floor.<\/li>\n<li>Pause, and then lower your arms and legs back to the starting position.<\/li>\n<li>Do 30 seconds to start, working up to 90 seconds.<\/li>\n<\/ul>\n<h3>Tips on Starting a Core Exercise Routine for Beginners<\/h3>\n<p>Many core exercises for beginners involve the cue to engage or brace your core.<\/p>\n<p>This action provides stability, Halpin says, and helps you perform the movements correctly.<\/p>\n<p>\u201cBefore crunching or\u00a0planking\u00a0or doing any other core-focused exercise, it\u2019s important to be able to draw your belly in, belly button to spine,\u201d she advises.<\/p>\n<p>If you\u2019re struggling to understand what exactly this means, follow these pointers.<\/p>\n<ul>\n<li>Take a big breath in, let your belly expand, then exhale with a little force.<\/li>\n<li>Feel your belly pull back in, and tighten your ab muscles.<\/li>\n<\/ul>\n<p>Halpin recommends starting with two core workouts a week, which should take no more than 15 minutes.<\/p>\n<p>\u201cWork your way up in frequency and intensity as your body becomes\u00a0overall stronger,\u201d she says. \u201cThe body takes time to adjust to new things.\u201d<\/p>\n<p>Over time, as your core gets stronger, you may notice that your workouts and your daily life feel easier.<\/p>\n<p>That\u2019s the goal, says Halpin: \u201cYou want to build \u2018muscle memory,\u2019 so you don\u2019t have to think about it all the time, and so your body functions better.\u201d<\/p>\n<p>This will help you become efficient at turning on your core so you don\u2019t have to focus so much on consciously having to engage it in daily life. Win!<\/p>\n<p>From the BODi Blog by<span class=\"entry-author\">\u00a0<a href=\"https:\/\/www.stepfanieromine.com\/\" target=\"_blank\" rel=\"noopener\">Stepfanie Romine<\/a><\/span><\/p>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>Core exercises for beginners can help you not only reach your fitness goals, but also help you prevent injury in and out of the gym.\u00a0If you\u2019re new to exercising, you might be wondering where to begin. That place is with your core since it\u2019s at the center of everything you do. What Is Your Core? [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916,918],"tags":[],"class_list":["post-7133","post","type-post","status-publish","format-standard","category-home-fitness-and-workouts","category-healthy-aging","czr-hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Core Exercises for Beginners - Fitness, Strength and Wellness for Real Life<\/title>\n<meta name=\"description\" content=\"Core exercises for beginners can help you not only reach your fitness goals, but also help you prevent injury in and out of the gym.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2025\/11\/11\/core-exercises-for-beginners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Core Exercises for Beginners - 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