Physical activity is one of the main keys to a healthy life, however, many times we relegate sports to the background due to a lack of time or motivation. Do you spend many hours sitting in front of the computer? Do you want to be in good physical shape? One of your best options is to start doing core exercises from home.
The core brings together the muscles of the spine, as well as the abdominal, lumbar, pelvic and gluteal muscles. Thus, it is not only a fundamental area for improving balance and avoiding back pain, but it is also key to losing weight from the healthy shape and tightening areas that tend to sagging, such as the belly, holsters, etc. we offer you 15 core exercises for beginners at home that will help you get in shape and feel better in less time. Let’s go there!
Table Of Content
1. Why is it important to train the core?
2. The iron
3. side plank
4. superman
5. The cat
6. pass the weight
7. The V
8. knees to elbows
9. hands on the shoulder
10. Plank with alternating elevations
11. Clamshell
12. the bike
13. the bridge
14. The elevated footbridge
15. Cockroach
16. Scissors
Why is it important to train the core?
The core muscles are responsible for a large part of the movements we make in our daily lives and in sports routines. Thus, exercising this area means providing strength and stability to this part of our body. Let’s look at some of the benefits of working the core in more detail: According to Ask Doctor Jo know Great Core Strengthening Exercises
What muscles are worked in core exercises?
The muscles that are worked when performing core exercises are:
- ABS
- obliques
- pelvic floor
- Hip
- lumbar
- Buttocks
- lower back muscles
Benefits of practicing core
Performing core exercises involves exercising a set of essential muscles to keep us strong, stable and in shape on a daily basis. But, in addition, practicing core has other great benefits:
- Prevents injuries: the core strengthens an important group of muscles that serve as protectors against possible injuries in our daily lives.
- Correct poor posture: Core exercises provide stability to the trunk and lower back muscles, thus helping you to have a better posture.
- Contributes to better physical performance: core exercises will help you better control your breathing and will train you for better physical performance in the sports activities that you carry out throughout the day.
- Good for weight loss – When combined with a proper diet, core exercises can help you lose body fat and strengthen the muscles in your abdomen, hips, and buttocks so your body looks more defined.
- Comfortable and effective: We can’t fail to mention that core can be practiced from the comfort of your home, so you won’t have to spend extra money at a gym.
In short, the core strengthens muscles, provides stability and is key to good health. Bearing this in mind, we share with you the 15 core exercises for beginners that you should know and that you can do from home.
The iron
Among the core exercises for beginners, the plank is one of the most basic and effective. Thanks to this exercise you will work the abdominal muscles, upper back and buttocks:
- Place your body in line on a mat, holding onto it only with your elbows and the tips of your toes.
- Your arms should be quite straight and parallel to your shoulders.
- Stay straight and without losing your posture for 25 seconds.
Rest 5 seconds and repeat the exercise until you complete three series.
Side Plank
Another of the most useful core exercises at home is the side plank, perfect for exercising the oblique muscles. We explain how to do it correctly:
- Rest one elbow on the mat and stand straight, with your body tense and straight to the side, supporting only your elbow and feet on the ground.
- Hold in that position, making force with the abdomen, for 20 seconds.
- Then, switch sides and do three more sets of 20 seconds each ( for each side ).
In this other article, we explain in more detail How to exercise the obliques.
superman
Within your core routine you can’t miss this perfect exercise to strengthen the lower back and put an end to those annoying waist rolls:
- Lie face down on a mat with your arms and legs stretched out.
- Raise your arms and legs as high as you can and hold this position for 20 seconds.
- During these seconds, neither your feet nor your arms should touch the ground, so force yourself with your abdomen and back.
- After these 20 seconds, rest and perform two more series.
If you want to discover how to eliminate waist rolls with similar exercises, be sure to visit this other article.
The cat
Among the core exercises for beginners, the one we propose below is key to stretching the back and protecting this delicate area of the body from injuries:
- Get on all fours on the floor, with your back always very straight.
- Being careful not to jerk, lift your lower back up as far as you can, i.e. raise your glutes. At the same time, raise your head, pulling your neck slightly backward.
- Next, arch your back doing the opposite movement, that is, lowering your buttocks and head as much as you can, leaving your neck hanging and relaxed until it forms an arch with your body.
- Do three sets of 10 reps each.
Pass the weight
An ideal balance exercise that favors body stability and that you can do comfortably from home. Take note:
- Take an object from home that weighs approximately two kilos.
- Standing up straight, pass the object from one hand to the other in front of and behind the body without losing your posture and without swaying sideways.
- For this exercise, it is essential that you look at a specific point in the room and that you force your abdomen to maintain the posture.
- Do three sets of one minute each.
We suggest you visit this other article on Exercises to improve body balance.
The V
If your goal is to lose weight and strengthen flaccid areas such as the belly, you should focus your core exercises for beginners well and add movements like this to your routine. The V is a perfect exercise to work your abs and strengthen your core:
- Start lying on a mat, with your legs straight and your arms stretched out above your head.
- Brace your abs and lift your arms, back, and legs off the ground. You must remain seated, with your legs very straight and tense, so that your body forms the shape of the letter V.
- When you are getting up, you should try to touch the tips of your feet with the fingers of your hands, making force with the abdomen at all times.
- Do three sets of 15 seconds with a 7-second break between sets.
knees to elbows
Among the core exercises for beginners that serve to strengthen the abdomen, this is one of the most effective. Add it to your daily routine and you will see results in a matter of weeks. In addition, this movement is perfect for working arms and shoulders, so it is very complete:
- Start in a plank position, supporting yourself on a mat with the balls of your feet and your forearms or on your hands, whichever is more comfortable for you.
- Next, raise your right leg and bring your knee up to the elbow of your right arm.
- The movements must be continuous and fast, so as soon as your knee touches the elbow, return the leg to its place and do the same with the other.
- Do three sets of 10 reps each.
Hands-on the shoulder
In your core exercise routine at home, you can’t miss the plank with your hands on your shoulders, as it is an effective and simple option that will allow you to rest a bit without stopping working your core and arms. Follow these steps:
- Get into a high plank position, that is, supporting yourself on a mat with your hands (not your elbows) and the balls of your feet.
- Your body must be well tense and aligned, so do not forget to force your abdomen.
- Without rocking your hips, raise one hand to your shoulder, then the other.
- Try to move as little as possible and perform the movements with some speed. Do three sets of 30 seconds each.
Plank with alternating elevations
We continue with another core exercise for beginners, ideal for strengthening the back and abdominal area as well as for improving and controlling the stability of the body:
- Put yourself in a high plank position, that is, supporting yourself with your feet and hands, not with your elbows.
- Then, without losing balance, raise one arm and the opposite leg. You should try not to swing at any time and keep your arm and leg very straight.
- Hold the pose for 7 seconds and do the same with the other arm and leg.
- Do three sets per side.
Clamshell
Clamshells, also called clam exercises, are great for working your hips and glutes. So, if your goal is to better define these body parts and lose fat, be sure to include exercises like this in your beginner cardio routine at home:
- Lie on your side on the floor, with your head resting on one elbow and the other arm resting on your hip.
- You should start with your legs slightly bent, as we show you in the image below. Slowly raise and lower the leg that is on top with constant movements but without separating your feet.
- That is, with your feet firmly together, raise and lower your upper leg for 20 seconds.
- After this time, lie down on the other side and repeat the exercise with the other leg for another 20 seconds.
If you want more information on How to tone your buttocks, in this other article you will find great proposals and exercises.
The Bike
One of the most famous core exercises for beginners: the bicycle. Whether you want to strengthen your back to prevent injury or want exercises to help you lose belly fat and fire up your abs, you’ll love this move:
- Start by lying on a mat on your back, with your legs straight and your hands behind your head.
- Next, bend one knee, bringing it towards your chest, and raise your opposite arm until you touch that knee with your elbow.
- You will have to force your abdomen to the side to touch the opposite knee with your elbow.
- You want to make continuous movements, so when one elbow has touched the opposite knee, bring the leg back and quickly do the same on the other side.
Find out here how to do an abdominal routine to get rid of the fat in this area of the body and strengthen the abdomen.
The Bridge
We cannot fail to mention the specific core exercises for beginners to strengthen the pelvis and lower back. In order not to forget this area of the body, add the following exercise to your routine:
- Lie on a mat facing up and keep your knees bent.
- With the soles of your feet flat on the mat, exhale and raise your pelvis until you form a straight line between your knees and shoulders.
- Slowly lower your pelvis back down to the ground.
- You must perform three series of 10 repetitions each.
Discover here more Exercises to strengthen the pelvic floor.
The elevated footbridge
It is a more advanced version of the previous exercise, so once you have mastered the one that we have proposed before, you can also start including the elevated footbridge in your cardio routine at home:
- Lie face up on the floor as in the previous exercise and raise your pelvis as high as possible.
- Next, raise one leg until you make a straight line with your whole body.
- Hold for a few seconds and gently lower your leg until it rests on the ground again, flexed, without lowering your pelvis.
- Do the same with the other leg and do a total of 4 sets of 10 seconds each.
Cockroach
One of the best core exercises for beginners to improve coordination and balance of the body. Follow these steps:
- Start lying on a mat face up, with your knees bent at 90º and your arms straight up, as if you wanted to touch the sky.
- Pull one arm back, that is, above your head, and at the same time stretch the opposite leg until it is parallel to the ground.
- Return the arm and leg to their original position and do the same with the other limbs.
- Do 4 sets of 10 reps each.
Scissors
We end this selection of core exercises for beginners at home with one of the most effective and popular movements in this type of routine. Follow these steps:
- Start lying on a mat, with your legs straight and your arms on each side of your body.
- Now raise your legs up, very straight, and lower one slowly until it is parallel to the ground. It shouldn’t touch the mat, so use your abs to hold your leg up in the air.
- Slowly bring it up again and lower the other leg.
- Go making continuous movements, lowering and raising one leg and the other for 40 seconds.
If you want to read similar articles to Core exercises for beginners at home.