The 5 Best Core Exercises – For Beginners

By |2018-08-31T14:39:29+00:00August 31st, 2018|Core Training, Fundamentals|

Look, my friend.

Training your core is easy – If you know how.

Problem is… most beginners don’t.

But don’t worry.

In this article, you’ll learn how to train your core effectively and…

The 5 best core exercises to get started right away.

Sounds good?

If so, read on!

The Biggest Mistake Beginners Make

Most of them train with crunches.

When crunches become easy… they do even more crunches.

It’s all about crunches!

Some do planks. Yet, they follow the same approach.

They think isolation and endurance is the key to 6-pack abs.

But.

That’s a big mistake.

Here’s why:

  1. When you’re isolating your core, it doesn’t mean it’s doing more work.
  2. Doing more and more reps, without increasing the difficulty, won’t make your abs grow bigger or stronger.
  3. Core training is not enough to get you a 6-pack. You also need to have your diet (affiliate link) on point.

Which leads us to…

How To Train Your Core – The Right Way

Your core muscles are like every other muscle in your body.

Let me explain.

To build a big chest, doing endless push-ups is not enough. You must also do harder exercises (like dips or one-arm push-ups).

Your core is the same.

Doing endless crunches (or holding the plank for more time) is not enough. You have to challenge your core with more advanced moves too.

And this is how the 5 exercises below were chosen.

They’re not only going to challenge you…

They’ll also help you progress to more advanced moves.

And this is the key to building a powerful core you can depend on.

So. Here they are…

The 5 Best Core Exercises For Beginners

Beginner Core Exercise #1: The RKC Plank

Everyone knows the plank. But most people perform it as an endurance exercise.

In the video above, you’ll learn how to perform it as a strength exercise.

If you think you’re good on holding the plank, try out the RKC version.

You’ll be amazed at how hard the plank can get – without any equipment.

Beginner Core Exercise #2: Lying Leg Raises

The lying leg raises will help you achieve the hanging leg raise.

Here are the progressions:

  1. Lying leg raises
  2. Hanging knee raises
  3. Hanging leg raises – knees bent
  4. Hanging leg raises – knees locked

Or. You can progress towards the dragon flag.

Beginner Core Exercise #3: Hip Bridges

A strong core is a balanced core.

Having only strong abs is not enough. Your lower back should be strong as well.

Hip bridges will help you get started.

After they become easy you can progress towards the full bridge.

Here are the progressions:

  1. Hip bridge
  2. Head bridge hold (with arm support)
  3. Bridge push-ups
  4. Bridge hold
  5. One arm bridge hold
  6. One arm bridge push-ups

Beginner Core Exercise #4: Knee Wheel Roll-Outs

This exercise is not for total newbies. You should be able to do at least 30 push-ups before trying it out.

The knee wheel roll-outs will help you progress towards one of the most effective core movements… the full wheel roll-out.

Here are the progressions:

  1. Knee wheel roll-outs
  2. Partial wheel roll-outs – in which you gradually increase the range of motion
  3. Full wheel roll-outs

And if you’re very ambitious, you can aim for the one-arm wheel roll-out.

Beginner Core Exercise #5: Hollow Body Hold

The hollow body hold, will help you in every advanced calisthenics move – be it handstands or levers.

To see more progressions of the movement, check out the following videos:

Other Exercises You Should Train With

As I said before…

A strong core is a balanced core.

That means you shouldn’t train only with the 5 exercises above.

For best results, you need a variety of core exercises.

Since the above movements are focused on the abs, you could use exercises to target the obliques and lower back.

To find out more exercises and develop a balanced core, check out the following article:

But…

Training your core is NOT enough.

You must train your whole body.

To find out how to put everything together, download the Beginner’s Bodyweight Training Plan.

Click Here To Get It Now!

~ Nick

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Photo Credit: Plank Partners