Core strengthening exercises for beginners: how to build core strength

Best core strengthening exercises for beginners

Each move targets the core muscles in a different way, helping you improve core stability, posture, and balance over time.

1. Deadbug

Starting position:

Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.

Execution:

Slowly lower your right arm and left leg until they hover just above the floor.
Engage your abdominal muscles and keep your lower back flat.
Return to start and switch sides. Repeat for 10–12 reps per side.

2. Plank

Starting position:

Begin in the plank position on your elbows and toes, forming a straight line from shoulders to ankles.

Execution:

Keep your core tight and glutes engaged.
Hold for 20–30 seconds, increasing duration as you progress. Tips:
Maintain proper form by avoiding a sagging or raised hip position.
Breathe steadily.

🔄Variations:

Side Plank: Challenges oblique muscles.

Modified Plank: Drop to your knees to reduce difficulty.

3. Glute bridge

Starting position:

Lie on your back, knees bent, feet flat on the floor at hip width.

Execution:

Press through your heels to lift your hips, engaging your glutes and core.
Pause at the top before lowering. Perform 12–15 reps.

🔄Tips:

Avoid overarching your lower back.
This is also a great option for strengthening pelvic muscles and gluteus muscles.

Isometric exercises
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4. Bird dog

Starting position:

On hands and knees, with hands under shoulders and knees under hips.

Execution:

Extend your right arm and left leg simultaneously.
Hold for 5 seconds, return, and switch sides. Repeat for 8–10 reps per side.

🔄Tips:

Focus on keeping a neutral spine and stable hips.
Engages core stabilisers and improves control across planes of motion.

Benefits of core strengthening exercises

Develop a strong & stable core
Engaging deep core muscles, such as the transverse abdominis and pelvic floor muscles, is vital for developing a strong and stable core. These muscles act as stabilizers for the spine and pelvis, providing support during various movements.
Improved balance and stability
Movements like dead bugs, planks, and pelvic tilts activate core muscles. Regular practice builds strength, improves functional movement, eases daily tasks, and lowers injury risk.
Prevent lower back pain
Strong core muscles help maintain good posture and can prevent lower back pain.

Understanding & activating deep core muscles

For beginners, understanding and activating deep core muscles like the transverse abdominis and pelvic floor is vital.
These muscles play a significant role in stabilizing the spine and pelvis, which is essential for maintaining proper posture and preventing lower back pain.
Exercises such as Pilates toe taps are effective in targeting these deep muscles.
This movement involves lying on your back with legs in a tabletop position and alternately lowering them to tap the toes on the ground. Regular practice of this exercise can enhance pelvic stability and activate the parasympathetic nervous system, contributing to overall core strength and well-being.

Learn more core strengthening exercises
Building a strong core isn’t just about six-packs – it starts with strengthening the deep muscles that support your spine, pelvis, and stability.
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5. Crunches

Starting position:

Lie on your back, knees bent, feet flat.

Execution:

Lightly place hands behind your head.
Engage your rectus abdominis and lift your upper body a few inches. Repeat for 10–15 reps.

🔄Tips:

Exhale on the lift, inhale on the way down.
Don’t pull on your neck; focus on core engagement.

6. Russian twists

Starting position:

Sit with knees bent and feet flat or slightly elevated.

Execution:

Lean back slightly with a neutral spine.
Twist your torso side to side, keeping control. Complete 12–15 reps per side.

🔄Tips:

This dynamic core exercise targets rotational movements.

Engage your entire core for best results.

Why core strength matters

As mentioned before, a strong core does more than power your workouts- it supports posture, balance, and spinal alignment during daily activity.

Weak core muscles can lead to overcompensation in the upper body or lower back, triggering muscle strain or injury.
A well-developed core is essential not just for athletic performance but also for everyday activities.
Core muscles, including the abdominal muscles and pelvic floor, provide stability and balance, which are crucial for tasks such as walking, standing, and lifting objects.
Engaging these muscles helps maintain a neutral spine, reducing the risk of injury during physical activity.
For beginners, focusing on core strength can lead to improved posture and decreased back pain.
Exercises that target the transverse abdominis and other deep core muscles enhance core stability, making daily movements more efficient and less strenuous.
Incorporating core strengthening exercises into your routine lays the foundation for a healthier, more active lifestyle.

Training consistently 3–4 times per week with proper form can strengthen the transverse abdominis, rectus abdominis, and pelvic floor. Over time, this improves your ability to maintain a neutral spine during physical activity.

Tips for building core strength

Build your way up
Start small and prioritise proper form
Floor support
Use a yoga mat or carpeted floor for support
Focus on activating core muscles
Focus on activating core muscles throughout each movement.
Book a session with a pt
Book a session with a personal trainer to boost confidence and assess your technique

Ready to Strengthen Your Core?

Improving your core strength is one of the best ways to future-proof your fitness. Whether you’re looking to improve posture, relieve lower back pain, or just feel stronger overall, beginner core workouts can help you build a solid foundation.