Core exercises are workouts that engage muscles that stabilize the spine, pelvic region, and overall posture. These include the Rectus Abdnominis (six-pack), internal and external obliques, erector spinae, pelvic floor muscles, diaphragm, multifidus, gluteal muscles, and more. There are around 29 of them in the abdomen, lower back, and hips. Most people have weak links in their frontal plane hence the need for stabilization through core exercises.


Why beginners need core exercises in the workout routine

Typically, core exercises are needed for maintaining posture, stability, and balance, and are essential for performing everyday activities and more complex exercises. Therefore, they help you reduce the risk of injury brought about by a lack of strength in your side-to-side mechanics. Also, such workouts establish a foundation for more advanced fitness routines as you improve your overall physical health.

Different types of core exercises you need to consider

Any exercises that keep the body engaged and stabilized in the frontal plane qualify as core exercises and can range from simple bodyweight movements, like crunches, to more demanding exercises that incorporate resistance bands or stability balls. Other exercises include;

  • Crunch
  • Loaded marching and variations such as single arm overhead, double arm front rack, etc.
  • Bridge and Glute bridge
  • Russian twist
  • Opposite arm and leg raise
  • Sit-up
  • Forearm and side plank
  • Reverse crunch and more

Tips for you

At the beginner stage, you probably do not want to do something extreme or complex. This is why, to get a sense of direction for your core workout routine, you can try the suitcase carry. An exercise advocated by Dr. Stuart McGill. Also, check out online for videos of Brian Caroll who used the suitcase carry exercise to train before squatting 1306 pounds or 592 kilograms. We recommend this workout because is so easy to do and can be done at home. You can do this exercise a minimum of 1-2 times a week and do a couple of them within a duration of 45 seconds to a minute. Then, repeat.

More importantly, start with a manageable number of repetitions, then, adapt to your fitness needs and gradually increase the intensity (weight) and duration of the exercises as you become more comfortable and confident.  

Finally, it is always advisable to consult your gym trainer or fitness coach before adopting any workout routine. A well-rounded fitness routine is how you achieve your specific and overall objectives.