As a beginner, starting a core workout routine can be daunting, but it’s important to keep in mind that the core is the foundation of the body. A strong core can improve posture, balance, and stability, which can help prevent injuries and improve overall fitness.
Benefits of Core Exercises
Improved posture – The muscles of the core are responsible for supporting the spine and keeping the body in proper alignment. When the core muscles are weak, it can lead to poor posture, which can cause back pain and other health problems.
Increased stability and balance – A strong core provides a stable base for the body, which is important for maintaining balance and stability during everyday activities and exercise. Exercises focused on your core can help improve balance and stability, which can reduce the risk of falls and injuries.
Better athletic performance – Many sports and physical activities require a strong core, including running, swimming, and weightlifting. By strengthening the core muscles, athletes can improve their performance and reduce the risk of injury.
Reduced risk of back pain – Back pain is a common problem, and weak core muscles can contribute to this issue. By strengthening the muscles of the core, it can help reduce the risk of back pain and other related conditions.
Improved overall fitness – A strong core allows individuals to perform other exercises and activities with better form and efficiency. Core exercises can help improve overall fitness and make everyday activities easier and more enjoyable.
That said, here are some beginner-friendly core exercises you can start today at home, in the office or at 9 Round:
Plank
Planks work the rectus abdominis, transverse abdominis, and obliques. Start in a push-up position with your hands shoulder-width apart and arms straight. Active your core muscles and keep your body in a straight line for 60 seconds.
Dead Bug
This exercise targets the rectus abdominis and the transverse abdominis. Lie on your back with your arms extended towards the ceiling. Bend your legs at a 90-degree angle. With control, lower your opposite arm and leg towards the floor, keeping your lower back pressed into the ground. Alternate sides for 10-12 reps.
Russian Twist
The Russian twist targets the obliques and improves rotational stability. Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly and lift your feet off the ground. Twist your torso to the right and then to the left, tapping the ground on each side. Repeat for 10-12 reps.
Bicycle Crunch
Lie on your back with your hands behind your head and your knees bent. Lift your head and shoulders off the ground and bring your left elbow to your right knee while straightening your left leg. Repeat on the other side for 10-12 reps.
Bird Dog
This exercise targets the erector spinae, the muscles that run along the spine. Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm and left leg out straight while keeping your core engaged. Hold for a few seconds and then switch sides for 10-12 reps