introduction:
(1) here are the four best core exercises that beginners can do from home hey it's coach Tyler from coming to you from right here in my living room and right now I'm gonna give you a free follow a long workout that you can use anytime you want to target your core work that excess fat off your midsection and slim up your waist I'll give you different levels of each.
(2) exercise so anyone can do them no matter how fit you currently are even if you're injured or have physical limitations this workout is a great starting point if you're looking to make a body transformation in fact we use similar workouts just like this with thousands of our members to achieve incredible results and stay with me to the end of this video because I want to give you an awesome freebie it's a tool that we use to help our members determine their.
(3) unique core title which gives you the exact exercises that you should use and the ones to avoid if you want the best results possible for your individual body as always you should consult with your personal care provider before you take on any new exercise program or routine now core exercises are the foundation of.
About Your Core:
- your entire body every movement you make stems from your core in order to slim down your waistline and get toned or even six-pack abs you need to be following the right exercise in a progressive order to properly activate your core and kickstart your weight loss goals so let's jump into the workout I have for you today okay so here's how this is gonna work we're gonna do four beginner core exercises I'm gonna describe each core exercise first all
- the details that you need to know to do it with perfect form so you don't hurt yourself then from there you can do the exercise for 30 seconds along with me then I'll go to the next exercise and repeat the process and overall we're gonna do those four exercises you can have about two minutes of actual core work and afterwards you'll see that you can get a great core workout in just two minutes so let's get started with the first exercise the reverse crunch.
Reverse Crunches : How to Have Perfect Form:
(1) okay to do the reverse crunch with perfect form follow along to these steps and then we'll go ahead and do the full routine so start out on your back the biggest thing that you want to do is you want to press your lower back into the ground so the most common thing that people do with reverse crunch is as they bring their legs down their lower back lifts off the ground like this and create some space and what that's doing is putting pressure on your spine
(2) instead of on your abdominal muscles so the first thing you have to focus on is pressing your lower back into the ground and don't let it lift the entire time from there make a diamond with your hands just like this and put it underneath your tailbone just like that press that lower back in the ground think about being tall at the top of your head now inhale as you drop your heels towards the ground exhale as you bring your knees back up towards your
(3) chest so and really just focus on lower back into the ground tall to the top of your head and your breathing and here's what we're gonna do we're gonna go ahead and do these reverse crunches for 30 full seconds while maintaining perfect form all right let's get ready in three two one and go.
Reverse Crunches : Follow Along:
make sure to keep your lower back pressing to the ground the entire time remember to squeeze your legs together the entire time remember to inhale as you go down and exhale as you go up three two one and rest alright great job on the reverse crunch you should probably already feel your abdominal muscles working a little bit but we're going to the next exercise which is called the kneeling plank I'll.
Kneeling Plank : How to Have Perfect Form:
(1) show you a few key things to think about to make sure you're doing this with perfect form and then just like with the reverse crunch we're gonna hold it for 30 seconds to really work your core okay so to start out with come into a kneeling position and then going to bring your elbows to the ground and you gonna press your elbows into the floor now the most important part is the position between your knees hips and shoulders so most people plank and they stick their butt up in the air like this but what I want you to do is to squeeze
(2) your glutes squeeze your butt muscles as tight as you can and when you do that you're gonna bring your body into alignment from your knees through your hips and all the way through your shoulders okay so squeeze those glutes don't let those glutes go the entire time then just like your first crunch tuck your chin and think about pressing tall from the top of your head now the last thing we're gonna wanna think about with the kneeling plank is instead of pushing it up like this with your arms you gonna wanna think about dragging
(3) your elbows towards your hips when you create that little bit of pressure not actually gonna move but when you create that little bit of pressure like that you gotta feel your core muscles work twice as hard it's gonna be way better for your core so thinking of those things squeezing the glutes tall to the top your head and drag your elbows back towards your knees let's get ready to hold that kneeling plank three two one and go.
Kneeling Plank : Follow Along:
(1) hold and remember to breathe press your forearms into the ground and drag your elbows back towards your belly button to make your abs fire harder keep it up let's go five four three two one and rest all right great job on the kneeling plank we've got two exercises down and we've got two to go so the next one is called the mountain climber and Mountain Climber : How to Have Perfect Form
(2) it's probably the most difficult exercise I'm gonna show you today so make sure you take it very slow and if need be we're gonna show you a different variation that you can do using a chair or the back of a couch to make it even easier for you but I'll describe it right now and how to do it with perfect form so for the mountain climber you're gonna come into the same position as you did for the plank only you're gonna have your hands flat on the ground and this time you're gonna lift up on your toes into a full push-up position from here press your hands to the ground think tall to top your head and one by one
(3) you're gonna knee up and back and your knee up and back start slow and use small range of motion at first and then as you get better at this you can move even faster to the point where you're almost running in place okay so think about those cues as you do the mountain climber and again take it easy don't push yourself too much move slow if it's exercise let's get ready for thirty seconds of the mountain climber in three two one and go.
Mountain Climber : Follow Along:
- if this is too hard try this instead make sure all the points of your hand are in contact with the ground and grip the ground with your fingers turn your elbow pits forward to really activate your shoulders
- Three two one and rest alright great job on the mountain climber that one was probably pretty tough and we only have one exercise left so you only got 30 seconds left so stick with me because I really want you to feel that burn in your core from these four exercises now the last one is called the.
Kneeling Inchworm : How to Have Perfect Form:
(1) kneeling inchworm so I'm going to walk you through how to do the kneeling inchworm with perfect form and then we're gonna do this final exercise for 30 seconds you're almost there ok so come into the same position as you had to the mountain climber only this time you're gonna be down on your knees now bring your hands closer to your knees squeeze your gluts just like we did with
(2) the plank as tight as you can and it's gonna put you in this round posture that's okay right now because it's gonna keep your core tight and in the right place now from there keep your elbows as locked as you can keep them and walk your body out as far as you can like this so you gonna walk your arms out as far as you can keep those glutes tight keep those glutes tight and when you get up to a certain point in a feat of core
(3) really start to work it doesn't matter how far you go go as far as you can while squeezing your glutes and then press up one arm at a time trying to keep those elbows as straight as possible so really using your shoulder blades to move not your elbows to move okay so that's all you got to think about when doing the kneeling inchworm let's get started last set thirty.
Kneeling Inchworm : Follow Along:
- seconds three two one and go if this is too hard try this instead try and see if you can go a little bit further on every single rep keep it up you're almost done three two one and rest all right great job and thank you so much for following along and committing
- to the workout now I have that awesome freebie for you as promised the core type quiz so just click the first down in the comments below I'm gonna pin it there for you once you click that link I want to give you free access to a special core type quiz that we created and if you're new here remember to and click the bell to get notifications for all our latest post and let me know down in the comments what exercise you felt activated your.
Core Exercises for Beginners:
| Exercise | Description | How to Perform |
|---|---|---|
| Plank | Strengthen the entire core, including abs, back, and shoulders. | 1. Start in a push-up position. 2. Lower onto your forearms. 3. Keep a straight line from head to heels. 4. Hold for as long as possible. |
| Dead Bug | Targets the rectus abdominis and improves stability. | 1. Lie on your back with arms extended toward the ceiling. 2. Lift legs off the ground. 3. Lower right arm and left leg simultaneously. 4. Return to starting position and switch sides. |
| Bird Dog | Engages the core, back, and glutes for improved stability. | 1. Start on hands and knees in a tabletop position. 2. Extend right arm forward and left leg backward. 3. Hold briefly, then return to starting position. 4. Switch sides and repeat. |
| Russian Twist | Works the obliques and improves rotational strength. | 1. Sit on the floor with knees bent and feet flat. 2. Lean back slightly, keeping a straight spine. 3. Rotate torso to the right, then to the left, touching the floor beside you. 4. Repeat in a controlled manner. |
Core Exercises FAQS:
1. Question: What is a suitable core exercise for beginners that targets multiple muscle groups?
Answer: The Plank is an excellent choice for beginners, as it engages the entire core, including the rectus abdominis, obliques, and lower back muscles.
2. Question: How can beginners effectively strengthen their lower abdominal muscles?
Answer: Leg raises are a great beginner-friendly exercise for targeting the lower abdominal muscles. Lying on your back and lifting your legs toward the ceiling helps tone and strengthen the lower abs.
3. Question: What core exercise is beneficial for beginners without putting strain on the neck or back?
Answer: The Bird Dog exercise is gentle on the neck and back while still providing effective core engagement. This exercise involves extending one arm and the opposite leg while maintaining a tabletop position.
4. Question: Which beginner-friendly exercise helps improve both core strength and flexibility?
Answer: The Bridge exercise is ideal for enhancing core strength and flexibility. By lifting your hips toward the ceiling while keeping your shoulders on the ground, you engage the core and work on flexibility in the hip flexors.
5. Question: Can beginners use stability balls for core exercises, and if so, what is a recommended exercise?
Answer: Yes, beginners can incorporate stability balls. The Ball Rollout is a suitable exercise, involving kneeling in front of the ball, placing your hands on it, and rolling it away while maintaining a straight back. This challenges the core muscles effectively.
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Muscle Groups