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Jed North Nation

5 Beginner-friendly Core Exercises

by Yvonne Napier 18 Feb 2022 0 Comments

Looking to strengthen your core, but not sure where to start? Whether you’re a yoga beginner or into advanced weight training, this core workout will help you build your midsection and achieve a strong core.  

1. Supine Obliques

Your abs are not just in front. Your obliques which sit along the side of your core are important for rotational movements. Keep your lower back flat on the mat and work those obliques! 

2. Toe Reach

Focus on really using your core to lift yourself up, not your head and shoulders. This exercise helps to tone your abs, trims down your waist, and strengthens your core. 

3. Bird Dog Hold

Keep your front body lifted and engaged, and try to flatten your lower back. Isolate the movement in the shoulder and leg to lift the limbs. This simple core exercise improves stability, facilitates a neutral spine, and relieves low back pain. Additionally, it strengthens your core, hips, and back muscles while promoting proper posture and increasing your range of motion. 

4. Forearm Plank

The magic pose for everything! Push the floor away with your forearms, flatten your lower back, and keep your front body lifted. This variation of Plank strengthens the abs, legs, and core. It is also good for stretching the arches of your feet as well as your calves, shoulders, and hamstrings. 

5. Boat Pose Crunches
A hard one! Start the "crunching" action from your core, not your legs. Only go back as far as you can still control your way up with your core. This exercise is great for someone with a weak core, it strengthens the abdominals, hip flexors, and the spine. 

Instead of how many repetitions you do, focus on the quality of movement and your form. Start with 5 reps of each exercise and increase the reps or add more rounds to customize the level of intensity. Happy Working out!

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