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Core Workout for Beginners

30 Apr 2021

Core Workout for Beginners

If you're getting started exercising or planning on starting very soon, a beginner core workout is probably one of the main routines you'd like to put on your list. But there are some things you should know before you dive into just any core routine.

Physical strength starts in the core. However, the idea of the core can mean different things to different people. Many people recognize the abdominal muscles as the body's core, but the human core structure is much more than that. The body's core area includes all the body's muscles except those in the extremities (including the head).

Essentially, this means that there are far more muscles involved in complete core training than most people assume. Comprehensive core training is a fundamental part of fitness training and too often overlooked when working out.

Here are the top ten benefits of core training:

  • 1)Tightens the abdominal structures involved in movement and improves the transfer of power to and from the extremities.
  • 2)Teaches the muscles to work together efficiently and effectively.
  • 3)Aids in the prevention of injury.
  • 4)Strengthens and improves the torso's stabilization.
  • 5)Can improve respiratory function.
  • 6)  Facilitates proper distribution of weight and assists the body in absorption of force and transfer of forces.
  • 7)Enhances neuromuscular efficiency throughout the body and neuromuscular control for efficient movement and physical positioning.
  • 8)Improves spinal and postural control while the body is still and in motion.
  • 9)Helps to stabilize and align the spine, ribs, and pelvis of a person to withstand static and dynamic force.
  • 10)Tightens and flattens the tummy.

For beginners, it is recommended to start with 10 minutes of core exercises, twice a day, morning and evening. Here are some core workouts for beginners that you may need.

Weather Vane

Core Workout for Beginners

Begin on all fours, with palms flat on the floor (fingers facing forward) and wrists and elbows directly beneath shoulders. Knees should be directly below hips and neck should be long and neutral. Engage the core, then slowly extend the right arm forward and left leg back until both are parallel with the floor. This is your start position. With control, reach the right arm out to the right side and the left leg out to the left as far as possible while keeping back flat and level. Reverse and return to start position. That's one rep. Perform 15 reps on each side.

Table-Top Knee Taps


Start on all fours with palms flat on the floor (fingers facing forward) and wrists and elbows directly beneath shoulders. Knees should be directly below hips with toes tucked and pressed into the mat. Keep neck long and neutral. This is your start position. With core tight, lift knees off the mat so that hips are in line with shoulders. Hover for one to two seconds, then release knees to the ground. That's one rep. Perform 15.

Single-Leg Stretch


Lie on back with left leg extended straight in the air, just above the mat, and head and shoulders curled up off the floor to hug right knee to chest with arms. Keeping left leg straight, hover left foot a few inches off the ground. This is your starting position. Slowly and with control, release and straighten the right leg to hover above the floor while bending the left knee towards the chest and wrapping hands around the left shin. That's one rep. Perform 15.

Take these three workouts as a group. Repeat two groups a time and twice a day. Start today with MIERSPORTS and tick for some time, and you will find the changes!

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