Basic Core Exercises for Beginners | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Basic Core Exercises for Beginners

May 30, 2012 | Featured in the Back to School 2012 Issue

Must See Strength Training Videos

As a beginner in the weight room, you need to keep it simple. There's no sense in performing advanced exercises if you lack the strength to do the basics. Prepare yourself for more intense moves by first building up a strong core.

Contrary to popular belief, Sit-Ups and Crunches are not the solution to building core strength. Instead, you should start with exercises that engage your entire core and strengthen critical stabilizer muscles. These will increase your stability and balance, while helping you build a foundation for strength.

Below is a core workout especially for those who are just starting out. Perform these basic core exercises for beginners two to three times per week at the end of your training sessions.

Basic Core Exercises for Beginners

Supermans

Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.

  • Lie with stomach on ground, arms extended overhead and legs straight
  • Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight
  • Slowly lower and repeat for specified reps

Sets/Reps: 3-4x20

Bird Dogs

  • Assume all-fours position with back flat; look straight ahead
  • Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right
  • Slowly lower and perform on opposite site
  • Repeat for specified reps

Sets/Reps: 3-4x20 each side

Planks

  • Assume plank position with elbows under shoulders, back flat and eyes focused on ground
  • Keep core tight and hold position for specified time

Sets/Duration: 3-4x60-120 seconds

Photo:  reliefandwellness.com

Topics: CORE | EXERCISES
Bill Hogue
- Bill Hogue is an athletic performance coach and personal trainer at X3 Sports in Atlanta, training individuals and athletes of all skill levels. Before coming...
Bill Hogue
- Bill Hogue is an athletic performance coach and personal trainer at X3 Sports in Atlanta, training individuals and athletes of all skill levels. Before coming...
Must See
How to Perform the Euro Step With Iman Shumpert
Views: 82,969
Michael Jordan: Mind of a Champion
Views: 544,966
Margus Hunt Benches 385 Pounds for Five Reps
Views: 19,188,213

Featured Videos

Olympic Marathoner Ryan Hall: A Day in the Life Views: 327,109
Path to the Pros 2015: Danny Shelton Views: 161,266
Learn to Hit Open Three-Pointers With Damian Lillard's Baseline Drift Drill Views: 228,843
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

How Greg Nixon Converts Strength to Speed
Views: 959,609
Corey White's Off-Season Guide to Making Plays
Views: 1,396,869
Abby Wambach Will Do Whatever It Takes
Views: 2,814,024
Dwight Howard Stays in the Gym All Night
Views: 3,917,254
Two-Ball Dribbling Drill With John Wall
Views: 3,359,926

Load More
More Cool Stuff You'll Like

Todd Durkin

3 Tips to Blast Through Training Plateaus

3 Simple Strategies for a Better Workout

3 Keys to In-Season Baseball Training

Save Your Shoulders With These Barbell Landmine Exercises

The Best Lower-Body Landmine Exercises

7 Farmer's Walk Variations for Improved Core Strength

3 Tricks for a Stronger Front Squat

The Top 10 Mistakes Athletes Make in the Weight Room

Jump Higher After a Month With These 3 Exercises

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

3 Keys to Better Softball Workouts

12-Week Resistance Band and Chain Workout

4 Exercises From NFL Players to Build True Game Speed

4 Simple Golf Core Exercises to Increase Your Driving Distance

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Build Max Power With These Pulling Exercises

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Abby Wambach's Soccer Power Workout

Posterior Chain Fixes to Improve Your Game

Get a Full-Body Workout With Just 2 Exercises

Add Surprise Sets for a Great Workout Finisher

What Happens When You Do The Same Exercise Every Day?

When Not to Try Unstable Hockey Training

Evan Longoria's Off-Season Strength and Resistance Workout

Todd Durkin's Complete Football Strength Training Program

How to Improve Shoulder Strength and Flexibility

Prevent ACL Injuries With This Exercise

Train Like a Pro: Los Angeles Lakers Strength Training Program

Build Wrestling Strength With the Gable Lock Isometric Hold

The 3-Minute Total Arm Pump

Can You Survive This Insane 100-Rep Push-Up Challenge?

Train Like a Pro: Damian Lillard's Basketball Core Workout

Build Awesome Arms With This 15-Minute Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

Increase Your Explosiveness with the Power Curl

Train Like a Pro: Peyton Manning's Core Workout

5 Quick Workout Fixes for Faster Muscle Growth

Prevent Volleyball Shoulder Injuries With These Exercises

How Strength Training Changed Rory McIlroy's Game

5 Ways to Get a Higher Vertical Jump

Build Bulletproof Chest Strength With This Unconventional Method

6 Gym Machines That Are Actually Worth Your Time

Putting Together an Off-Season Workout for Point Guards

3 Habits of Highly Successful Coaches

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Use Eccentric Lifts to Increase Size and Strength