Having a strong core keeps your spine, pelvis and hips stable when you run, preventing you from swaying side to side. This enables you to run more powerfully and efficiently, as it prevents the legs from having to work too hard just to keep you stable, and encourages a more upright posture. It also reduces your risk of getting injured, as a weak core can force unnatural movement compensations and increased strain on other parts of the body – including of the knees and hips.
If you're new to running, it's worth building two core workouts into your training every week – and the three beginner core workouts below are a great place to start. These can be done at home and don't require any equipment. We've also included five beginner core exercises, which you can link together to form a circuit – repeat this two or three times.
Trainer Lindsey Clayton shows you an easy ab workout for beginners. Perform each movement 10-12 times and repeat the circuit two or three times.
Daily Core Workout
Trainer Alison Staples shows you a four-move beginner core workout. Perform each movement 10-12 times (and on each side where required) and repeat the circuit two or three times.
This five-part beginner core workout is perfect for those just starting out. Perform each movement 10-12 times (and on each side where required) and repeat the circuit two or three times.
Lie on your front, with your arms and legs extended. Raise your head, your right arm and your left leg about 10-15cm off the floor. Hold for a count of three, then lower back down to the start position. Repeat with your left arm and right leg.
Minute Pilates Core Workout For Beginners
Lie on your back, with your legs bent to 90 degrees, your feet flat on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold the position for five to 10 seconds.
Lie on your back, knees bent and raised, ankles parallel to the ground, feet lifted and arms extended to your sides. Rotate your legs to the left, bringing your knees as close to the floor as possible without touching it. Return to the centre, then move your knees to the right side.
Begin face-down on the floor, propped up on your forearms, knees and feet together. With your elbows under your shoulders, lift your torso, legs and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches. Lower and repeat with your left leg.
Beginner Core Strengthening Exercises For Back Pain (free Pdf Included!)
Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your weight supported on the forearm and right foot, extend your left arm above your shoulder.
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All of the best new workouts start slow and core sessions should be no exception. Although advanced ab exercises (like hanging leg lifts or barbell rollouts) may look impressive, everyone starts at a fundamental level. Simply put, you've got to master beginner ab exercises before you can tackle the tough ones.
First, the best core exercises for beginners effectively work your abs, but are still simple to do and hard to mess up. That means they can help you stay injury-free as your muscles get stronger, says Carolina Araujo, CPT, a New York-based certified personal trainer.
Best Core Exercises For Beginners
Second, when you put your beginner core moves together, they should train all of the muscles that make up your core, including your rectus abdominis (six-pack muscleslo), transverse abdominis (deep abs), obliques, lower back and hips.
These five beginner core exercises check all of those boxes and then some, Araujo says. Bonus: you can do them all at home with a few feet of floor space and a chair.
When getting started, try two or three of these moves and focus on your form. Then, gradually add in new ab exercises as you grow more muscle and confidence. Try to work your core at least three days per week, and keep in mind that it's better to do several short workouts throughout the week as opposed to one or two long ones.
Of The Best Core Exercises For Beginners
As you hold this beginner core exercise, keep your back flat, tailbone tucked and glutes squeezed. Hold as long as you can maintain good form and take breaks as needed. Progress to more challenging plank variations as you comfortably can without compromising form.
During the bird dog exercise, work to not let your torso sway from side to side as you raise and lower your hands. If this core exercise feels easy, you're likely leaning back into your hips. Shift your weight forward so that your shoulders stay stacked over your wrists at all time.
For this ab exercise, concentrate on using your obliques to help shift your body from side to side. Only go as low as you can with control.
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