Beginners need to exercise in moderation so that they do not over-work their body, while at the same time, they utilize their workout sessions to the maximum. It is important to have a schedule of exercises which needs to be followed for the few months initially. Core exercises are always an important part of beginners exercise schedule. Core exercises involve all those movements which workout the whole and not just the arms and legs. These core exercises for beginners target hips, all abdominal muscles and pelvic floor muscles to name a few. Here are some easy core exercises for beginners to start with, as they join the gym.
Simple Core Exercises To Start With
1. Air Bikes
Air bike is effective in reducing abdominal fat and tones down thighs and abdominal muscles at the same time. Start by lying down on the floor. Your lower back will be pressed to the ground. Your hands will be placed beside your head. Remember not to strain your neck, as you exercise. Start lifting your shoulders and get into a crunch position. You will bring up your knees so that they are completely perpendicular to the floor. Your legs shall be parallel to the floor. This is the starting position. Now, get into a cycle pedal motion. You will start kicking forwards with your right leg. Your left leg, knee shall be in the inner position. Slowly your right elbow shall come forward, towards your left knee as you crunch towards your side. Breathe out in this position. Get back to the starting position and slowly breathe in. You will again crunch on your opposite side. Repeat 4-5 times as you start. Increase repetitions as you get comfortable.
2. Standing Bicycle Crunches
This is the perfect core workout for beginners which target the rotational muscles and obliques. Traditional crunches might be difficult for beginners and this is the perfect alternative. Stand as you keep your feet, some distance apart from one another. Your hands shall be placed just behind your head. Keep your core tight. Ensure you have a straight back. Keep your shoulders relaxed. You need to lift your right leg and also raise your right knee. At this time, you will bring your left elbows towards one another. Get back to the starting position. Repeat this movement on your opposite side. Repeat 5 times on each side.
3. Frog Sit Ups
Start the exercise by lying down on the exercise mat. Keep your legs well extended just in front. You will then bend your knees and keep your outer thighs by the mat. You will try and let the feet touch one another. You will then try and push the soles and bring them close to you as much as you can. Your outer thighs will be on the floor. Beginners need to see that the legs are creating a diamond shape in this position. You will cross the arms in front, as you touch the shoulders. Exhale and slowly flatten your lower back to floor. At this time you will be curling your torso upwards. Stay in this position for at least 5 seconds. Inhale and slowly lower your back to get back to starting position. Repeat the exercise at least 5 times as you start.
4. Knee Fold Tuck
This is one of the easiest workouts which targets all important core muscles. Sit tall as you keep your knees bent and your hands on the floor. You will squeeze in a ball between your knees. Lift up your knees so that your shin is parallel to the floor. You will extend your arms now. Slowly pull your knees towards the shoulders. Your upper body shall be still. Now, get your knees back to the start position. Repeat this exercise at least 15 times when you start or as much as you are comfortable with.
5. Spider Plank Crunch
Beginners, usually full of enthusiasm and energy can include this special crunch in their workout schedule. This targets glutes and lower abdominal region. Start in a push up position. Keep your hands on ground. They should be just below your shoulders. Keep your legs extended backwards. Your toes will be on ground. This will ensure that your body is in a straight line. You will then lift the right leg and slowly bring your knee close to the outer side of the right elbow. Get back to your plank position. You will then repeat this movement with your other leg. Repeat at least five times with each leg. As you get comfortable, you need to increase the repetitions so that the body does not get used to the movements, which will reduce its effectiveness.