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Core Exercises for Beginners

Ah, core exercises. A strong, ripped core is the ultimate symbol of fitness. Everyone desires a strong, sexy core. But, the biggest misconception about core training is that many people perform a few crunches and sprinkle a few saggy planks and call it a day. Although crunches and planks already suck, there’s a lot more to the process (but you won’t regret it once you finally see those results).


Benefits of a Strong Core

  1. A strong core improves sports performance.
  2. It prevents lower-back pain.
  3. A strong core Improves posture.
  4. It increases balance and stability.
  5. A strong core improves your breathing.
  6. It makes you look like a sexy beast.


Core Anatomy

Although the core consists of about 29 muscles, we will focus on the muscles around your midsection and the glutes.



Rectus Abdominis
  • The “six-pack.”
  • Responsible for trunk flexion or bending the trunk forward, aka performing a crunch.


Transverse Abdominis
  • The deepest of your core muscles.
  • Draw your belly button into your spine, aka the vacuum pose.


Erector spinae (back extensors)
  • A collection of three muscles on your lower back: the iliocostalisLongissimus, and Spinalis.
  • It allows you to bend backward, and standing up straight from a bent-over position.


Internal and external obliques
  • Underneath your love handles.
  • It allows you to twist to the left and right.


Obliques and one side of rectus abdominis and erector spinae
  • These muscles, when working together, allow you to bend to the side.


  • It holds your spine stable while moving.



  • Gluteus maximus – Viewed as one of the strongest muscles in the human body; it helps you perform a variety of movements such as standing up from a sitting position and going up the stairs.
  • Gluteus medius – Located under the Gluteus Maximus muscle; its purpose is to stabilize the pelvis in a neutral position during a single-leg stance; like when walking or running.
  • Gluteus minimus – Located directly under the Gluteus Medius.



Core Exercises


Studies have found that the fundamental role of our core is not to create movement, but to resist it, therefore, the majority of these movements will focus on this ability. Doing anti-movement core exercises will aid you to stabilize the hips and spine while moving, resulting in a solid base of which to perform.




Anti-Extension Exercises:

  • This category includes exercises where you are actively resisting extension at the lower back.


Dead Bug



Body-Saw Plank




Plank Walkouts





Anti-Lateral Flexion Exercises:

  • This category involves exercises where you are actively fighting lateral flexion or side bending.


Offset Farmer’s carries




Suitcase Deadlift





Suitcase Lunges




Anti-Rotation Exercises:

  • Exercises where you are actively preventing trunk rotation.


Kneeling Pallof Press



Anti-Rotational Band Squat



Plank with KB/DB Transfer




Crunches and Sit-Ups:

  • Sit-ups and crunches get a bad rap. But when performed correctly, they can help you achieve your six-pack dreams.


Eccentric situps 







Sprinter Sit-Ups






  • The main benefits of glute exercises are to ensure good hip and leg movements. A lot of back-related ailments have to do with weak glutes.


Goblet Reverse Lunge



Standing Wall Clam



Low Back Exercises:


Floor Prone Cobra



Stability Ball Back Extension



As you just read, there is a lot more to working your core than only a few sets of crunches. These core exercises are a great tool to add to your ABS workout routine to get that rock-hard midsection we all strive for. Keep it up, and you will be ready for swimsuit season before you know it!

Are you struggling to lose weight? “The complete fat loss guide” teaches you not only how to lose weight but how to keep the pounds from ever coming back.

Are you looking for more workouts? Check out our Full Body Circuit Workout, and our At-Home Cardio Workouts.