5 core exercises for beginners6 Mar

5 core exercises for beginners

We have clubbed together some of our favourite core exercises! All these exercises are simple and easy for beginners, but are perfect for adding something to them to make them a little trickier.

Building up a strong core will improve so much; from helping you out in the gym, playing sports and daily life, to improving your posture and helping to decrease lower back pain.

Here are our top 5 core exercises!


The plank is a perfect start to your core strengthening journey; with minimal movement, this exercise can be adapted to something harder or easier depending on how you feel.

Support your lower body on your forearms with your legs behind you, keep your back straight and low holding this position for as long as possible. When improving with your core strength, start to hold for longer times.

Reverse crunch

This exercise increases the strength in your low abdominal area, helping focus on this one area if you want a more targeted exercise.

Lie on your back with your knees bent to your chest. Lower your feet down to the ground slowly, try to keep your feet elevated slightly off the ground before bringing your knees back up to your chest.

Bird Dog Crunch

This unusually named exercise is perfect for targeting your lower back! A lot of the core activities you’re used to target your abdominal area, this crunch helps not only your lower back but improves balance and stability.

Kneel on all fours before raising your right arm out, at the same time straighten your left leg out. Once you’ve done this hold before lowering to the ground, repeat on the other side.

Bicycle Crunch – Sitting

Your upper and lower abs will be tested with this crunch, along with your hips! Make sure you don’t twist your body too quickly or hard as this could cause injury.

Sit with a slight bend at your knees, bring your right knee up and your left elbow down towards each other. Repeat this on the other side.

Glute Bridge

The Glute Bridge targets your glutes! This one is pretty straight forward so why don’t you add weights for a twist.

Lie on your back with your hands on the floor and feet flat; when lifting your hips off the ground squeeze your glutes!


Remember – you can always ask a member of our staff for some help if you’re unsure about how to do any of these core workouts! If you want some extra help, why don’t you try our Focus Move Evolve programme that offers a personalised workout?

Also, check out our other Blogs for more fitness tips!

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