Advertising
Advertising

Revealed: The 6 Best Beginner’s Exercises for You to Get a Strong Core

Revealed: The 6 Best Beginner’s Exercises for You to Get a Strong Core

Ab season is quickly approaching. For some, it’s a time for lazy days spent in a bikini or a breezy shirtless run at sunset. For others, it’s a time for weak dieting attempts and sad, sporadic bouts of ab exercises. The result, most likely, will be a two pack (if you’re lucky) by summer’s end.

This article is for those of us who want to look good and find ourselves frustrated by the never-ending quest for the perfect midsection.

What Exactly Do We Mean by Core Muscles?

The abs (a.k.a. the abdominal muscles) are only a small fraction of your core muscles.[1] Your core is a complex series of muscles that includes your entire trunk region. It involves everything except your arms and legs. It is involved in almost every movement of the human body.

The diagram below gives a general overview of the muscles that make up your core:

    Having A Strong Core Isn’t Just for Looking Great. It Has Much to Do with Your Health!

    Our core has three-dimensional depth and functionality. Many of the core muscles are hidden beneath the exterior musculature, underpinning everything you do.

    Here are a few health benefits of having a strong core:

    • It prevents back injury and eliminates back pain. Your core is your body’s stabilizer. Most back pain and injuries are caused by postural alignment problems[2] or poor posture. Poor posture is the result of weak lower back muscles.[3] A strong core is your spine’s best friend.
    • It helps you perform everyday functions more efficiently and without pain. No matter where motion begins, it flows up and down the adjoining links of the chain – which is your core. Weak or inflexible core muscles can impair how well your arms and legs function. The ability to bend down to put on shoes, turn and look behind you, sit in a chair, take a bath, dress yourself, or simply stand still all heavily depend on your core.
    • It improves posture. Weak core muscles contribute to slouching. Maintaining good posture is important because it lessens wear and tear on the spine and assists in your ability to breathe deeply.
    • It improves athletic performance. Strengthening your core makes your workout more effective and efficient. A strong flexible core provides stability, prevents injury, and improves your range of motion.
    • It improves physical appearance. Having a great physique isn’t and shouldn’t be the top reason for having a strong core, but it definitely is a motivator. A firm and flexible midsection makes you look taller, thinner, stronger, and more confident.

    Common Core Myths You Need to Stop Believing

    Now that you understand why having a strong, flexible core is important, you’re probably ready to hop on the floor and start banging out some crunches.

    Advertising

    Slow down tiger. Before you begin working on your abs let’s discuss some popular misconceptions on training your core.

    • Core strengthening exercises are the key to flat abs. Abs don’t come from the gym; they come from the kitchen.[4] The portion of the abs that are visible (or that you want to be visible) are hidden beneath a layer of fat. This means you have to reduce your body fat. This is done by exercising and by eating clean. Eliminate processed foods and follow this one simple rule: If you can’t pronounce it, don’t eat it.
    • Sit-ups and crunches are the key to great abs. Huffington Post writer Ben Greenfield[5] gave the perfect illustration on why crunches are not only ineffective but harmful to your back over an extended period of time. He says,

    “Imagine your spine is a credit card. In the same way that repeatedly flexing and extending a credit card will eventually lead to wearing out of the plastic, repeatedly doing crunches can put damaging strain on your back.”

    • Isolation exercises work best. Wrong! Your core is the body’s stabilizer and force transfer center and not a primary mover.[6] This means instead of doing hundreds of isolated exercises such as crunches or back extensions you should perform functional, compound movements like deadlifts, overhead squats, and pushups.

    Best Core Exercises for Beginners

    Now you know what your core is, understand how it functions, and are eating clean, it’s time to hit the gym! Below are some of the best core exercises for newbies:

    1. Low Plank

      The plank is one of the best exercises you can do for your core because it builds isometric strength and helps sculpt your waistline and improve your posture. It is a 360 core toner, meaning that it targets the muscles all the way around the core. It also targets your glutes and shoulders.

      During this exercise remember to keep your breathing slow and controlled. Try to maintain a straight line from your head to your toes.

      How to:

      • Start in pushup position on the floor.
      • Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet.
      • Hold the position for as long as possible being careful not to allow your hips to raise or sink.
      • Try to maintain a straight line. Your goal should be to work up to holding it for two minutes.

      Modification: Standard Plank form is a great modification for this move (remain in pushup position with hands positioned directly beneath your shoulders).

      Advertising

      2. Bird Dog Crunch

      Bird Dog Crunch strengthens the lower back and abdominals while improving balance and stability.

      The first tip in practicing Bird Dog Crunch is to make sure you are on a mat or soft surface. During the movement be mindful of your breathing. Inhale as you tuck under and exhale while extending your opposite arm and leg out. Make sure that as you extend your arm and leg you are tucking your belly button in to keep your back strong and stable. Also try and be as still as possible as you move. Don’t allow your back to move side to side.

      How To:

      • Kneel on the mat on all fours. Reach one arm straight forward, drawing in the abs, and extend the opposite leg straight behind you, keeping it in the air.
      • Then bring the elbow and knee in towards your center. Try to get them to touch. As you round your back remember to draw in your abs. Repeat 10 reps then switch sides.

      Modification: When extending your leg behind you allow, it to touch the floor.

      3. Standing Bicycle Crunch

      This move targets the obliques and rotational trunk muscles. It also improves balance and coordination. Because this is a standing move, it lowers the risk of neck strain and lower back injury.

      When preforming the Standing Bicycle Crunch be sure to keep your abs tight through out the entire movement. Also, this move should be performed in a slow and controlled manner. The slower you go the harder your abs work.

      Advertising

      How To:

      • Stand up straight with your feet shoulder-width apart and toes pointing forward.
      • Place your fingertips behind your neck with your elbows pointing out to the sides, in line with your shoulders. Inhale and contract (tighten) your core.
      • Raise your right knee up across the body as high as you can to your chest. Simultaneously twist your torso to the right and draw your left elbow toward the lifted knee so that you can feel the crunch. Exhale during the movement.

      Modification: Perform the move with one hand against the wall.

      4. Alternating Seated Leg Lifts

      Seated leg lifts work your abdominals, lower abdominal region, pelvic muscles, and your hamstrings.

      When performing this move be careful not to hold your breath and try not to lean back to far.

      How To:

      • Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of your glutes.
      • Take a deep breath and lift one leg six inches off the ground and hold for five seconds, and then put it down. Repeat with the other leg.
      • Continue alternating for one minute, then rest for 20 seconds. Repeat for five rounds.

      Modification: Alternate lifting your legs without stopping to hold.

      5. Spider Plank Crunch

      Advertising

      The Spider Plank Crunch is another 360 core exercise. It targets the entire abdominal region (upper and lower), the obliques, lower back, and the glutes.

      Try not to allow your hips to sink or raise when you are bringing your knee to your elbow. Also, fight to keep your body parallel at all times.

      How To:

      • Begin in a high plank or pushup position – hands directly underneath your shoulders, legs extended backward with your toes on the ground. Body is in a straight line.
      • Lift your right leg and bring your knee toward the outside of your right arm. Return to plank position.
      • Repeat the movement with the other leg. Do five reps on each side.

      Modification: Begin in modified pushup position (both knees on the ground) and perform the move from your knees.

      6. Modified Bicycle Crunch

        This move targets the upper and lower abs, the obliques, and hip-flexors. It also targets the “posture muscles” and incorporates small amounts of balance.

        When doing this movement, remember to keep it smooth. The movement should be slow and controlled. Try not to jerk or over-twist your torso. Exhale when you crunch in and inhale on the extension.

        How To:

        • Start in a neutral sitting position. Your knees should be bent, heels flat on the floor and hands on either side of your head.
        • Bring the right knee and left elbow toward one another, by gently twisting the torso.
        • Repeat the motion on the other side. Alternate for 30 seconds, rest for 10 seconds, and repeat. Complete five rounds.

        Modification: Place hands on the ground behind you instead of behind your head.

        Performing these exercises a few times a week along with small amounts of aerobic exercise and a proper diet will yield you a stronger core and a leaner, tighter torso.

        Reference

        More by this author

        Denise Hill

        Speech Writer/Senior Editor

        20 Simple Ways to Bring Positive Energy into Your Life Right Now Day 10 Shocking! Exercise Right After Eating Ain’t That Bad for Health The 10 Best Nonfiction Books Of All Time You Should Not Miss How to Stay Motivated Even Though You Can’t See Yourself Moving Forward If You Think Unconditional Love Is Impossible, You Might Not Know What It Is

        Trending in Exercise

        15 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 23 Home Exercises To Fix Your Rounded Shoulders In One Month 3Workout Every Day: Thursday Music Playlist 4Cut down on drinking! Time for a post-holiday detox 5How To Get A Six-Pack In One Month

        Read Next

        Advertising
        Advertising

        Last Updated on August 13, 2018

        5 Exercises To Improve Intimacy and Create a Better Relationship

        5 Exercises To Improve Intimacy and Create a Better Relationship

        Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

        They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

        Don Juan

          1. Cardio for Stamina

          If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

          Advertising

          Triathlon symbol
            • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
            • Jumping rope – 5-20 minutes a day
            • Swimming – 30 minutes a day
            • Cycling – 30 minutes a day

            The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

            These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

            2. Strength-Training for Your Lower Body and Core

            The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

            Barbell squats
              • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

              Advertising

              Zercher squat
                • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

                Glute bridge
                  • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

                  Hyperextensions
                    • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

                    Ab wheel rollout
                      • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                      Cross body crunch
                        • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                        Incorporate these exercises into your routine 2 to 3 times a week.

                        Advertising

                        3. Upper-Body Strength Training

                        Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                        Plank exercise
                          • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                          Close grip pushups
                            • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                            Chin ups
                              • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                              These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

                              Advertising

                              4. Pelvic-Floor Exercises

                              You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                              5. Flexibility Moves for Legs and Hips

                              Lion stretching

                                If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                                Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                                With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

                                Read Next