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Sunday, December 4, 2022

4 Best Core Exercises For Beginners (As Recommended By Professionals)

These 4 Core exercises for beginners as recommended by Professionals will help improve all types of physical performance by developing the overall stability of the body. 

They help to strengthen the abdominal muscle which reduces the risk of back pain, straightening your spine, thus, giving you the asymmetrical distribution of your body weight.

Individuals who lift heavy weights need their core intact. Without a powerful core, lifting heavyweight may result in fatal injuries.

You need to perform the core exercises if you’re into any kind of strength-based activity and want to improve the explosive strength of the body. For instance runners, jumpers, heavy lifters, or if you’re aspiring to be a fitness model, strong abs and core are vital to succeed.

In this post, I’ll be covering, 4 best Core exercises for beginners recommended by professional trainers. These exercises are beginner-friendly, thus easy to do, and hopefully will help you to get your tummy in shape before this Christmas eve!

4 Best Core Exercise for Beginners As Recommended By Professionals

These exercises are included here by reading and learning from PRO trainers like Nick Walker, Regan Grimes, Ryan Terry, Andrei Dieu, and Chris Bumstead.

I’ll give you the exact order and time limit you need to perform these exercises to see the results within one month from now.

(Scroll to the bottom of this blog for downloading the image with the workout routine, so you can take reference when offline)

#1 Frog Crunch

Not the most magical exercise for the core but extremely important for building the strength and stability of the core. The lower back muscles and obliques are engaged with frog crunches that help to reduce the risk of back pain in the future.

Best Core workout for beginners - Frog Crunch

How To Do Frog Crunch?

  • Lean back and keep your torso 45 degrees to the floor.
  • Keep shins parallel to the ground.
  • Stretch your arms out wide.
  • Now bring your arms and legs closer to your body, then stretch them back.

Keep in mind to engage the core while moving the arms and legs.

Sets and Repetition

  • Beginner level – Perform 3 sets of 15 reps.
  • Intermediate level- Perform 3 sets of 25 reps
  • Pro-level- Perform 5 sets of 25 reps

You can modify the repetition as per your strength. But try to do at least 3 sets for whatever reps you chose to do.

#2 Reverse Crunch Pulse

Reverse Crunch pulse works on all the major abdominal muscles. It improves the explosive strength of the core. For runners, this exercise can improve the thrust needed for the initial acceleration.

The majority of its emphasis is on lower abdomen muscles, on the rectus abdominal region. That’s why it’s also an important exercise to build abs.

Reverse crunch pulse- Best core exercise for beginners

How To Do Reverse Crunch?

  • Lay straight on your back.
  • Stretch your leg straight up.
  • Keep your lower back parallel to the ground. Don’t raise your lower back from the ground. There should be ideally no gap between your lower back and floor.
  • Keep your arms on your side.
  • Now, squeeze your lower back and raise your butt from the ground, keeping the legs straight up.

Sets and Repetition

  • Beginner level – Perform 3 sets of 10 reps.
  • Intermediate level- Perform 3 sets of 15 reps
  • Pro-level- Perform 3 sets of 25 reps

#3 Russian Twist

Russian twist will help you work on your upper abdomen. It’s a powerful exercise for beginners to develop the core, obliques, and spine.

Along with building strength, it’ll trim down your mid-section all at once. For getting your torso in good shape, this exercise produces the quickest results.

Russian Twist- Best core exercise for beginners

How To Do Russian Twist?

  • Lean back and sit 45 degrees to the floor.
  • Raise your leg parallel to the ground. Bend them if necessary.
  • Keep your abdomen still and rotate your arms to left. and then to right.
  • Repeat this movement from left to right and right to left.

Sets and Repetition

  • Beginner level – Perform 3 sets of 15 reps.
  • Intermediate level- Perform 3 sets of 20 reps
  • Pro-level- Perform 3 sets of 35 reps

#4 Plank

The most basic exercise for every level of trainer. Plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength.

It engages multiple muscles and not only results in strong muscles but burns fat faster in the abdominal region.

How to do Plank- Best core exercise for beginners

How To Do Plank?

  • Lay on the floor with your elbow in the same width as your elbow.
  • Hands should be flat on the floor, and core engaged.
  • Hold the position for at least 30 seconds in the beginning.

Sets and Repetition

  • Beginner level – Hold the position for 30 seconds X 3 sets
  • Intermediate level- Hold the position for 40 seconds X 3 sets
  • Pro-level- Hold the position for 60 seconds X 3 sets

Why These Core Exercises Are Best For Beginners?

All the 4 core exercises for beginners mentioned in the blog can be done at different levels of difficulty, depending upon the strength of the trainee.

Also, you can slowly increase the difficulty level of these exercises by increasing the time or repetition of each set.

If you’re determined to make your core powerful and explosive, you can see the changes within a month.

These are really powerful exercises that I myself started with.

Despite being a beginner, I was able to notice changes in my abdomen in just a month. Mix this routine with less fatty food, and some HIIT exercise to get the super amazing physique in one month.

Reducing belly fat is one of the benefits of this core workout along with strength building for beginners.

Let us know if you like this article, and find it helpful.

For reading this whole article, we’d like to thank you by offering a free workout template for you to download and refer to when necessary. 

It contains all the 4 core exercises for beginners mentioned in this blog, along with their sets and repetitions

4 Best Core Exercises For Beginners Recommended By PROs

Mohamed Riadhttp://bodyguider.com
IFBB Bodybuilder, Bsc. Marine Engineering, Blogger

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