Core exercises for beginners at home
Physical activity is one of the main keys to a healthy life, however, we often relegate sport to the background for lack of time or motivation. Do you spend many hours sitting in front of the computer? Do you want to be in good physical shape? One of your best options is to start performing core exercises from home.
Core brings together the muscles of the spine, as well as the abdominal, lumbar, pelvis and buttocks. So, it is not only a fundamental area to improve balance and avoid back pain, but it is key to losing weight in a healthy way and hardening areas that tend to sagging, such as the belly, cartridges, etc. From a HOWTO we propose 15 core exercises for beginners at home that will help you get in shape and feel better in less time. Let’s go!
Why it is important to train the core
The core muscles are responsible for much of the movements we perform in our daily life and in sports routines. Therefore, exercising that area means providing strength and stability to this part of our body. Let’s see some of the benefits of working the core in more detail:
What muscles are worked on in core exercises?
The muscles that are worked when performing core exercises are:
- Pelvic floor
- The muscles of the lower back
Benefits of practicing core
Performing core exercises means exercising a set of essential muscles to stay strong, stable and fit daily. But, in addition, practicing core has other great benefits:
- Prevent injuries: the core strengthens an important group of muscles that serve as protectors against possible injuries in our daily lives.
- Correct bad postures: Core exercises provide stability to the trunk and lower back muscles, so they will help you have a better posture.
- Contribute to better physical performance: core exercises will help you better control your breathing and train you for better physical performance in the sports activities you carry out throughout the day.
- It’s good for weight loss: if combined with a proper diet, core exercises can help you lose body fat and strengthen the muscles of your abdomen, hips and buttocks so that your body looks better defined.
- Comfortable and effective: we can’t help but mention that core can be practiced from the comfort of your home, so you won’t have to spend extra money in a gym.
In short, the core strengthens muscles, provides stability and is key to enjoying good health. With this in mind, from a HOWTO we share with you the 15 core exercises for beginners that you must know and that you can do from home.
Within the core exercises for beginners the iron is one of the most basic and effective. Thanks to this exercise you will work the abdominal muscles, upper dorsal muscles and buttocks:
- Place your body aligned on a mat, holding it only with your elbows and the tips of your toes.
- Your arms must be straight and parallel to your shoulders.
- Stay straight and without losing your posture for 25 seconds.
Rest 5 seconds and repeat the exercise until you complete three sets.
Another of the most useful core exercises at home is the side iron, perfect for exercising oblique muscles. Here’s how to do it correctly:
- Rest an elbow on the mat and stay straight, with your body tense and straight laterally resting only your elbow and feet on the floor.
- Hold on in that position, straining with the abdomen, for 20 seconds.
- Then, change sides and perform three sets more than 20 seconds each (on each side).
Within your core routine can be missing this perfect exercise to strengthen the lower back and end the annoying waist rolls:
- Lie on your stomach on a mat with your arms and legs stretched out.
- Raise your arms and legs as high as you can and stay in this position for 20 seconds.
- Throughout these seconds, neither your feet nor your arms should touch the ground, so strain with your abdomen and back.
- After these 20 seconds rest and perform two more series.
Within the core exercises for beginners, the following is key to stretching your back and protecting this delicate area of the body from injuries:
- Stand on all fours on the floor, with your back always straight.
- Careful not to pull, raise the lower back up as much as you can, that is, raise your buttocks. At the same time, raise your head, pulling your neck slightly back.
- Then arch your back making the opposite movement, that is, lowering as much as you can your buttocks and head, leaving your neck hanging and relaxed until you form an arch with your body.
- Perform three sets of 10 repetitions each.
Pass the weight
An ideal balance exercise that favors body stability and that you can perform comfortably from home. Take note:
- Take a house object that weighs approximately two kilos.
- Standing and upright, go passing the object from one hand to the other in front of and behind the body without losing posture and without staggering to the sides.
- For this exercise, it is essential that you look at a specific point in the room and force with the abdomen to maintain posture.
- Perform three sets of one minute each.
If your goal is to lose weight and strengthen flaccid areas such as the belly, you should focus your core exercises for beginners well and add movements like this to your routine. V is a perfect exercise to work abdominals and strengthen the trunk:
- Start lying on a mat, with your legs very straight and your arms stretched above your head.
- Strength with your abs and lift your arms, your back and your legs off the ground. You must sit, with your legs very straight and tense, so that your body makes the shape of the letter V.
- When you are getting up, you should try to touch the tips of your feet with your fingers, straining your abdomen at all times.
- Perform three sets of 15 seconds with a 7-second break between series and series.
Knees to the elbows
Within the core exercises for beginners that serve to strengthen the abdomen, this is one of the most effective. Add it to your daily routine and you will see results in a matter of weeks. In addition, this movement is perfect for also working arms and shoulders, so it is very complete:
- Start in an iron position, holding on a mat with the tips of your feet and forearms or on your hands, as you find most comfortable.
- Then raise your right leg and bring your knee to the elbow of your right arm.
- The movements must be continuous and fast, so as soon as your knee touches the elbow, return the leg to its place and do the same with the other.
- Perform three sets of 10 repetitions each.
Hands on shoulder
In your core exercise routine at home you can not miss the iron with your hands on your shoulder, because it is an effective and simple option that will allow you to rest a little while continuing to work your core and arms. Follow these steps:
- Place yourself in a high iron position, that is, holding on a mat with your hands (not with your elbows) and with your toes.
- Your body must be well tense and aligned, so don’t forget to force yourself with your abdomen.
- Without swinging your hips, raise one hand to the shoulder and then the other.
- Try to move as little as possible and make the movements with some speed.
Do three sets of 30 seconds each.
We finish this selection of core exercises for beginners at home with one of the most effective and popular movements in this type of routine. Follow these steps:
- Start lying on a mat, with your legs well straight and your arms on each side of your body.
- Now raise your legs up, straight, and lower one slowly until it is parallel to the ground. You should not touch the mat, so strain your abs to hold your leg in the air.
- Slowly raise it again and lower the other leg.
- Go making continuous movements, going down and up one leg and the other for 40 seconds.
One of the best core exercises for beginners to improve body coordination and balance. Follow these steps:
- Start lying on a mat face up, with your knees bent 90o and your arms straight up, as if you wanted to touch the sky.
- Pull one arm back, that is, above your head, and at the same time stretch your opposite leg until it is parallel to the ground.
- Return the arm and leg to their original position and do the same with the other limbs.
- Do 4 sets of 10 repetitions each.
The bridge with elevated foot
This is a more advanced version of the previous exercise, so once you master the one we have proposed before, you can also start including the bridge with foot raised to cardio tourine at home:
- Lie on the floor on your back as in the previous exercise and raise your pelvis to the maximum.
- Then raise one leg until you make a straight line with your whole body.
- Hold on for a few seconds and gently lower your leg until you rest it again on the flexed floor, without lowering your pelvis.
- Do the same with the other leg and perform a total of 4 sets of 10 seconds each.
We cannot fail to mention the core exercises for specific beginners to strengthen the pelvis and lumbar. To not forget this area of the body, add the following exercise to your routine:
- Lie on a mat facing up and keep your knees bent.
- With the soles of your feet well attached to the mat, it breathes out and raises your pelvis to form a straight line between your knees and shoulders.
- Lower your pelvis little by little again until it touches the ground.
- You must perform three sets of 10 repetitions each.
One of the most famous core exercises for beginners: the bicycle. Whether you want to strengthen your back to avoid injuries or if you want exercises that help you lose belly fat and enrage your abs, you will love this movement:
- Start lying on a mat face up, with your legs well straight and your hands behind your head.
- Then flex one knee, bringing it to your chest, and raise your opposite arm until you touch that knee with your elbow.
- You will have to force with the abdomen to the side to touch the opposite knee with your elbow.
- You must make continuous movements, so when one elbow has touched the opposite knee, return the leg to its place and quickly do the same with the other side.
Clamshells, also called clam exercises, are ideal for working the hips and buttocks. So, if your goal is to better define these parts of the body and lose fat, be sure to include exercises like this in your cardio routine for beginners at home:
- Lie on your side on the ground, with your head resting on one elbow and your other arm holding on to your hip.
- You should start with your legs slightly bent, as shown in the image below. Slowly, raise and lower the leg that is above with constant movements but without separating your feet.
- That is, with your feet tightly joined, raise and lower your upper leg for 20 seconds.
- After this time, lie down to the other side and repeat the exercise with the other leg for another 20 seconds.
Iron with alternating elevations
We continue with another core exercise for beginners ideal both to strengthen the back and abdominal area and to improve and control the stability of the body:
- Place yourself in a high iron posture, that is, holding on with your feet and hands, not with your elbows.
- Then, and without losing balance, raise an arm and the opposite leg. You should try not to swing at any time and keep your arm and leg straight.
- Hold the posture for 7 seconds and do the same with the other arm and the other leg.
- Perform three sets per side.