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4 Beginner Core Exercises to Master Before You Start Going to the Gym

Updated: Mar 7

Are you contemplating on starting a fitness routine or getting a gym membership? It may seem like a daunting task to start making healtheir choices because it is well documented how important consistency is. With consistency comes a daily activity objective that should be completed to achieve higher fitness goals. What do you start off with? Before the heavy leg press and massive bench, start with strengthing your core.

These core exercises focus on stability through controlled movements. They allow an ease into a fitness routine and prep you to begin going to the gym. The 4 exercises can be done at home and even while you watch TV! For beginners, we recommend that you make a plan on when you will workout each day. Set time aside for yourself and your goals.

4 move bodyweight workout for the core

Bird Dog

Hands and knees on the ground with the back in a neutral position parallel to the ground. Bracing in your core and throughout the whole spine, you will raise 1 arm with the opposite leg. You should release an exhale when you reach the arm forward, inversely, push the leg back while maintaining a neutral back position. Begin crunching your core and bring your elbow to the opposite knee then reach back out. Repeat 10 reps each side for 3 sets. 


Lie on your back with your head on the ground to maintain a neutral spine position. Your knees will be raised to above your hips and bent at 90 degrees so your feet are in the air. Arms will be extended with your hands over the shoulders. Brace your core so there is not an excessive amount of low back arching while performing the movement. You will lower one arm till it is close to the ground above your head and simultaneously extend the opposite leg. Inhale while returning to the starting position and perform on the alternate limbs. Complete 20 reps total, 10 each side, for 3 sets.

Side Plank Trunk Rotations

Begin in the side plank position. Have your feet stacked, elbow or hand on the ground under your shoulder. Raise your hips so your back is in a neutral position (straight line from your heel to your head). Raise your free hand straight up towards the sky. Slowly move the hand underneath you, past your armpit rotating your chest and hips towards the ground. Maintain control with a slow exhale while returning to the starting position with the hand pointing in the air, chest and hips pointing forward. Repeat 10 repetitions each side for 3 sets. 


Perform the movement in a modified side plank position. You will have your knees on the ground bent at 90 degrees with your hand or elbow under the shoulder. Raise your hips off the ground so your back is in a neutral position and then begin the same trunk movements. 

Plank Hip Dips

Begin in a plank position. Elbows or hands on the ground underneath the shoulders. Brace your core, shoulders, and spine then slowly push one hip towards the ground. Carefully shift your weight to the opposite hip pushing it towards the ground. Perform 20 repetitions, 10 each side, for 3 sets.  

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