10 Best Core Exercises For Beginner to Advanced:- A strong core is important for general fitness, balance, and stability, which can affect everything from daily tasks to sports performance. Adding different core workouts to your routine can help you build a strong and functional core, no matter if you’re a beginner just starting out or an experienced athlete looking to push yourself further.
10 Best Core Exercises For Beginner to Advanced
Here are ten good core workouts that range in difficulty from easy to hard so that you can go at your own pace.
1. Plank
- Beginner: Start by doing a forearm plank. Make sure your body is straight from head to feet. Keep your abs tight and hold for 20 to 30 seconds. Make sure your hips are flat and don’t sag or pop.
- Advanced: Make the hold time at least 60 seconds long. Try side planks, plank with leg lifts, or plank with shoulder taps for an extra kick. These versions work out different groups of muscles and make the core more stable.
2. Dead Bug
- Beginner: Spread your arms out to the sky and bend your knees 90 degrees. Lie on your back. Keep your lower back pressed into the floor as you slowly lower your right arm and left leg to the ground. Go back to where you started and do it again on the other side. Do 8–12 reps on each side.
- Advanced: To make it harder, wrap a resistance band around your feet or hands, or use a stability ball to work your core even more. Move slowly to get the most control and use all of your muscles.
3. Bird Dog
- Beginner: Get down on all fours with your knees under your hips and wrists behind your head. Keep your body still as you extend your right arm forward and your left leg back at the same time. Just hold for a second or two, and then go back to the starting position. Do 8–12 reps on each side.
- Advanced: For more energy, put a small weight or resistance band on your arm or leg. You can also hold the extended pose for longer or do a crunch by bringing your knee and elbow together under your body.
4. Russian Twists
- Beginner: Put your feet flat on the ground and bend your knees. Hold a medicine ball or small weight in both hands and lean back a little. Touch the weight on the ground next to you and turn your body to the right and then to the left. Do 12 to 15 reps on each side.
- Advanced: You could add more weight or try doing the practice with your feet off the ground. You can make the exercise more difficult by doing it on a stability ball or by adding a slow, controlled movement that targets your core.
5. Bicycle Crunches
- Beginner: Lay on your back with your knees bent and your hands behind your head. Stretch out your right leg and bring your right arm up to your left knee. To make it look like you’re running, switch sides. Do 12 to 15 reps on each side.
- Advanced: Keep control of the movement and speed it up, or add a pause at the top of each crunch to make it harder. For an extra challenge, you can do the move with a pressure band around your feet.
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6. Leg Raises
- Beginner: Lay on your back with your hands by your sides and your legs spread out. Keep your legs straight as you lift them up toward the sky. Then, slowly lower them back down so they don’t touch the floor. Do 10 to 15 reps.
- Advanced: For extra help, put a support ball or a weighted ankle strap between your feet. As you want to make the exercise harder, try doing leg raises while in a V-sit or gradually speeding up.
7. Hanging Leg Raises
- Beginner: Put your legs straight out in front of you and hang from a pull-up bar. Bring your legs up to the height of your hips, and then slowly bring them back down. Do 8 to 12 reps.
- Advanced: You can make it harder by raising your legs higher or by twisting at the beginning of the move to work your obliques. You could also hold a medicine ball between your feet or add weights to your ankles.
8. Ab Rollouts
- Beginner: Place an ab roller or stability ball in front of you as you get on your knees. When you roll the roller forward, your body should be stretched out into a plank position. Then, roll back to the starting position. Do 8 to 12 reps.
- Advanced: To work your obliques, do the rollouts while standing up or add a twist at the end of the move. You can also add more pressure by rolling out farther or using an ab roller with weights.
9. V-Sit Crunches
- Beginner: Put your feet up and your knees bent while sitting on the floor. Keep your spine straight and lean back a little. Spread your legs apart. To do a crunch, bring your knees up to your chest and then spread your legs back out. Do 10 to 15 reps.
- Advanced: To make the exercise harder, hold a weight or medicine ball while doing the crunches, or lean back more during the exercise. You can also try staying in the V-sit pose for longer.
10. Medicine Ball Slams
- Beginner: Hold a medicine ball above your head while your feet are shoulder-width apart. Hit the ball hard to the ground, then pick it up and do it again. Do 10 to 15 reps.
- Advanced: For more hard work, add a jump at the end of each slam or make the medicine ball heavier. If you want to work your obliques even more, you can do the exercise with a rotating movement.
You can get stronger, more stable, and more fit overall by adding these core exercises to your workout program. Start with the versions for beginners and work your way up to more difficult ones as your core strength and endurance get better. Remember to keep the right form throughout each exercise to avoid getting hurt and get the most out of it.