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Your core is your body’s power center. A strong core helps you:
Even things like walking, bending, and turning rely on good core strength. So if you’re thinking, “Should I work on my core?” the answer is a big yes. Building your core from the ground up gives you better control over your whole body.
These exercises for the core for beginners are simple, effective, and don’t require fancy gym equipment. Just grab a mat or a towel, and you’re ready to go. These movements target your deep core muscles and help build a solid foundation.
This silly-sounding move is awesome for teaching your core to stay steady.
Why it works: It activates your core muscles without straining your neck or spine. It also improves coordination and builds control.
This move strengthens your core, butt, and lower back.
Why it works: Glute bridges target your entire posterior chain, which includes your core and hips. They’re also great for waking up sleepy glutes from sitting too much.
Great for balance and stability.
Why it works: Bird-dogs improve core stability, balance, and focus. It’s a favorite among physical therapists because it teaches your body to move with control.
Start with your knees down if you’re new. It still works your core!
Why it works: The plank hits almost every muscle in your core. It’s also a great way to train endurance without moving around too much.
A gentle core workout that teaches control.
Why it works: Toe taps are a low-impact move that challenges your core’s ability to stabilize while your legs move.
No floor needed! This one is great if you’re not ready to get on the ground.
Why it works: Standing core exercises get your heart rate up and work your obliques while keeping pressure off your back.
Don’t overdo it—your core needs time to get stronger just like any other muscle. Try this sample workout:
Beginner Core Routine (3x per week)
Rest for 30–60 seconds between each move.
Focus on learning the moves and building consistency.
Increase reps slightly and hold planks longer—aim for 30–45 seconds.
Mix in new exercises, increase sets, or combine these with full-body workouts.
Use a mirror. Helps you check your form and avoid slouching.
Here are a few more beginner-friendly core strengthening exercises you can swap in as you grow stronger:
Why it works: It targets your obliques (side abs) and improves stability.
Why it works: Great for beginners who need back support while training the core.
Why it works: Adds core engagement to a lower-body strength move.
Why it works: Challenges your core to stay steady while one side moves.
Why it works: Similar to dead bugs, this move builds coordination and control.
Why it works: This targets the lower part of your abs—where most people feel weakest.
If you’re short on time or want to stay active, try sneaking in mini core sessions:
Start with bodyweight moves like dead bugs, glute bridges, and planks—focus on form, go slow, and be consistent.
Dead bugs, bird-dogs, and planks are three of the best beginner-friendly core exercises.
Many experts refer to planks, sit-ups (or crunch variations), and leg raises as the “big 3” for core work.
No single move targets belly fat, but planks and compound moves that engage the full body burn the most calories overall.
Nutrition and Core Strength
Remember, building visible abs is also about what you eat. While beginner core exercises help you feel stronger, pairing workouts with smart food choices can help reduce belly fat. Think whole foods like lean proteins, fruits, veggies, and whole grains. Stay hydrated and skip the sugary drinks!
Again—we’re not doctors or dietitians, so if you’re changing your diet in a big way, it’s best to talk to a pro.
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