Core Exercises for Beginners
Ah, core exercises. A strong, ripped core is the ultimate symbol of fitness. Of course, everyone desires a strong, sexy core. But, the biggest misconception about core training is that many people believe they just have to do a few crunches and sprinkle a few saggy planks and call it a day. Although crunches and planks already suck, there’s a lot more to the process (but you won’t regret it once you finally see those results).
Benefits of a Strong Core
- A strong core improves sports performance.
- It prevents lower-back pain.
- A strong core Improves posture.
- It increases balance and stability.
- A strong core improves your breathing.
- It makes you look like a sexy beast.
Are you looking for a workout routine? Check out these 3-day morning workout routine.
Core Anatomy
Although the core consists of about 29 muscles, we will focus on the muscles around your midsection and the glutes.
Rectus Abdominis
- The “six-pack.”
- Responsible for trunk flexion or bending the trunk forward, aka performing a crunch.
Transverse Abdominis
- The deepest of your core muscles.
- Draw your belly button into your spine, aka the vacuum pose.
Erector spinae (back extensors)
- A collection of three muscles on your lower back: the iliocostalis, Longissimus, and Spinalis.
- It allows you to bend backward, and standing up straight from a bent-over position.
Internal and external obliques
- Underneath your love handles.
- It allows you to twist to the left and right.
Obliques and one side of rectus abdominis and erector spinae
- These muscles, when working together, allow you to bend to the side.
Multifidi
- It holds your spine stable while moving.
Glutes
- Gluteus maximus – Viewed as one of the strongest muscles in the human body, it helps you perform a variety of movements such as standing up from a sitting position and going up the stairs.
- Gluteus medius – Located under the Gluteus Maximus muscle, it stabilizes the pelvis in a neutral position during a single-leg stance, like when walking or running.
- Gluteus minimus – Located directly under the Gluteus Medius.
Core Exercises
Studies have found that the fundamental role of our core is not to create movement but to resist it. Therefore, the majority of these movements will focus on this ability. These anti-movement core exercises will aid you in stabilizing the hips and spine while moving, resulting in a solid base on which to perform.
Anti-Extension Exercises:
- This category includes exercises where you actively resist extension at the lower back.
Dead Bug
Body-Saw Plank
Plank Walkouts
Anti-Lateral Flexion Exercises:
- This category involves exercises where you actively fight lateral flexion or side bending.
Offset Farmer’s carries
Suitcase Deadlift
Suitcase Lunges
Anti-Rotation Exercises:
- Exercises where you are actively preventing trunk rotation.
Kneeling Pallof Press
Anti-Rotational Band Squat
Plank with KB/DB Transfer
Crunches and Sit-Ups:
- Sit-ups and crunches get a bad rap. But when performed correctly, they can help you achieve your six-pack dreams.
Eccentric situps
V-UP
Sprinter Sit-Ups
Glutes:
- The main benefits of glute exercises are to ensure good hip and leg movements. A lot of back-related ailments have to do with weak glutes.
Goblet Reverse Lunge
Standing Wall Clam
Low Back Exercises:
Floor Prone Cobra
Stability Ball Back Extension
As you just read, there is a lot more to working your core than only a few sets of crunches. These core exercises are a great tool to add to your ABS workout routine to get that rock-hard midsection we all strive for. So keep it up, and you will be ready for swimsuit season before you know it!
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