As a certified fitness trainer with years of experience guiding newcomers, I recommend starting your core training journey with these five accessible exercises. They prioritize proper form to prevent injury while building a solid foundation. Progress at your own pace for lasting results.
1. Lie on the floor (or on this fitness mat) with legs extended and arms overhead.
2. Exhale, draw one knee toward your chest.
3. Engage your core to lift your shoulder blades and reach forward, placing hands on the knee.
4. Hold briefly, then release to start.
5. Switch sides and repeat.
1. Stand in front of a bench or sturdy chair.
2. Place hands on the edge and walk feet back.
3. Extend until your body forms a straight line from head to heels, shoulders stacked over hands.
4. Hold, then walk feet forward to start.
1. Position on hands and knees, shoulders over wrists, hips over knees.
2. Maintain a neutral spine and extend neck. Reach one arm forward.
3. Hold momentarily, then lower hand to the ground.
4. Repeat on the opposite side.
1. Lie on your back, arms at sides, feet flat, knees bent.
2. Exhale, squeeze glutes, and press heels down to lift hips.
3. Align hips so your body forms a straight line from knees to shoulders.
4. Hold the position.
5. Lower slowly to start.
1. Sit at the edge of a bench or chair, arms at sides.
2. Keep glutes grounded and lean sideways, reaching hand toward the floor.
3. Return to center.
4. Repeat on the other side.
Ready to equip yourself with the essentials?
Source: Livestrong.com, Images: Getty Images
