Best Beginner Core Workouts
About
This workout is designed to provide a strong foundation in core strengthening exercises suitable for those with less than a year of fitness experience.
Beginner-friendly yet effective, the exercises utilize simple movements with an emphasis on proper technique, ensuring safety and promoting muscle control.
Focus areas include the abdominal and lower back muscles, which are pivotal for torso stabilization during everyday activities and other physical exercises.
Movements such as sit-ups, planks, twists, and back extensions specifically target these core components, gradually enhancing strength and endurance.
Optional weight adjustments enable customized intensity to match individual capabilities.
Workout 1
Abs, Lower Back
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Abs, Lower Back
The 15 Best Beginner Core Exercises
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Bicycle Crunch
SETS LOGGED4,691,493Abs Strength98 mScoreAbsThe Bicycle Crunch is an advanced ab exercise that targets your core while keeping your upper body lifted. Instead of lowering your torso, you maintain the position and move your legs in a cycling motion for better muscle engagement.
How to do it
The Bicycle Crunch is an advanced ab exercise that targets your core while keeping your upper body lifted. Instead of lowering your torso, you maintain the position and move your legs in a cycling motion for better muscle engagement.
Sets, Reps, Weight19reps29reps39reps2. Crunches
SETS LOGGED5,557,695Abs Strength100 mScoreAbsCrunches are a simple exercise that strengthens your abdominal muscles. Unlike sit-ups, you only lift your shoulder blades off the ground. This makes crunches perfect for beginners wanting to improve their core strength.
How to do it
Crunches are a simple exercise that strengthens your abdominal muscles. Unlike sit-ups, you only lift your shoulder blades off the ground. This makes crunches perfect for beginners wanting to improve their core strength.
Sets, Reps, Weight19reps29reps39reps3. Exercise Ball Crunch
SETS LOGGED1,431,747Abs Strength94 mScoreAbs
Stability (Swiss) BallThe Exercise Ball Crunch is a challenging version of the standard Crunch that includes a medicine ball for added weight. It's perfect for beginners who want to strengthen their core muscles while using a stability ball.
How to do it
The Exercise Ball Crunch is a challenging version of the standard Crunch that includes a medicine ball for added weight. It's perfect for beginners who want to strengthen their core muscles while using a stability ball.
Sets, Reps, Weight19reps29reps39reps4. Leg Pull-In
SETS LOGGED2,675,742Abs Strength97 mScoreAbsThe Leg Pull-In is a simple exercise that works your core muscles. By bringing your knees to your chest while lying on your back, you strengthen your abs and improve stability.
How to do it
The Leg Pull-In is a simple exercise that works your core muscles. By bringing your knees to your chest while lying on your back, you strengthen your abs and improve stability.
Sets, Reps, Weight19reps29reps39reps5. Leg Raise
SETS LOGGED3,962,641Abs Strength99 mScoreAbsThe Leg Raise is a beginner-friendly exercise that strengthens your core. You lie on your back and lift your legs up while controlling their descent for better results.
How to do it
The Leg Raise is a beginner-friendly exercise that strengthens your core. You lie on your back and lift your legs up while controlling their descent for better results.
Sets, Reps, Weight19reps29reps39reps6. Plank
SETS LOGGED4,312,324Abs Strength92 mScoreAbsPlanks are a simple core exercise where you hold a position to strengthen your core muscles. You keep your body straight and engage your core for a set amount of time, making it great for building stability in everyday activities.
How to do it
Planks are a simple core exercise where you hold a position to strengthen your core muscles. You keep your body straight and engage your core for a set amount of time, making it great for building stability in everyday activities.
7. Russian Twist
SETS LOGGED3,693,217Abs Strength99 mScoreAbsThe Russian Twist is a core exercise that helps strengthen your obliques, which are the muscles on the sides of your abdomen. You sit with your feet lifted, engage your core, and twist your torso from side to side to work these muscles effectively.
How to do it
The Russian Twist is a core exercise that helps strengthen your obliques, which are the muscles on the sides of your abdomen. You sit with your feet lifted, engage your core, and twist your torso from side to side to work these muscles effectively.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs8. Scissor Kick
SETS LOGGED2,586,422Abs Strength97 mScoreAbsScissor Kicks are a core exercise that strengthens your abdominal muscles by alternating the elevation of your legs. While lying on your back, you'll lift your legs up and down, engaging your core for stability throughout the movement.
How to do it
Scissor Kicks are a core exercise that strengthens your abdominal muscles by alternating the elevation of your legs. While lying on your back, you'll lift your legs up and down, engaging your core for stability throughout the movement.
Sets, Reps, Weight19reps29reps39reps9. Sit Up
SETS LOGGED2,726,575Abs Strength98 mScoreAbsSit Ups are a basic exercise that strengthens your core by raising your entire upper body off the ground. This move is similar to Crunches but involves a greater range of motion, engaging your abdominal muscles more fully.
How to do it
Sit Ups are a basic exercise that strengthens your core by raising your entire upper body off the ground. This move is similar to Crunches but involves a greater range of motion, engaging your abdominal muscles more fully.
Sets, Reps, Weight19reps29reps39reps10. Vertical Knee Raise
SETS LOGGED1,512,183Abs Strength95 mScoreAbs
Vertical Bench (Vertical Knee Raise)The Vertical Knee Raise is a core exercise where you lift your knees towards your chest while hanging. This movement helps build strength in your core and improves balance and stability.
How to do it
The Vertical Knee Raise is a core exercise where you lift your knees towards your chest while hanging. This movement helps build strength in your core and improves balance and stability.
Sets, Reps, Weight19reps29reps39reps11. Back Extensions
SETS LOGGED3,608,448Lower Back Strength96 mScoreLower Back
Glute Ham Raise BenchBack extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.
How to do it
Back extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.
Sets, Reps, Weight17reps27reps37reps12. Cable Crunch
SETS LOGGED1,462,723Abs Strength91 mScoreAbs
Hi-Lo Pulley Cable
Rope CableCable Crunch is an exercise that strengthens your core using a cable machine instead of just your body weight. You perform it while kneeling, allowing for greater control over the resistance and direction of the movement.
How to do it
Cable Crunch is an exercise that strengthens your core using a cable machine instead of just your body weight. You perform it while kneeling, allowing for greater control over the resistance and direction of the movement.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs13. Dead Bug
SETS LOGGED2,149,647Abs Strength96 mScoreAbsThe Dead Bug is a core exercise that you perform while lying on your back. It helps strengthen your core by alternating the movement of your arms and legs, which keeps your body stable.
How to do it
The Dead Bug is a core exercise that you perform while lying on your back. It helps strengthen your core by alternating the movement of your arms and legs, which keeps your body stable.
Sets, Reps, Weight19reps29reps39reps14. Flutter Kicks
SETS LOGGED2,280,307Abs Strength93 mScoreAbsFlutter Kicks are a core exercise performed while lying on a bench. They help strengthen your abs and improve leg mobility by allowing greater movement under your legs.
How to do it
Flutter Kicks are a core exercise performed while lying on a bench. They help strengthen your abs and improve leg mobility by allowing greater movement under your legs.
Sets, Reps, Weight19reps29reps39reps15. Oblique Crunch
SETS LOGGED1,904,723Abs Strength95 mScoreAbsThe Oblique Crunch is a core exercise that targets the muscles on the sides of your abdomen. By reaching across your body, you isolate your obliques for a more effective workout.
How to do it
The Oblique Crunch is a core exercise that targets the muscles on the sides of your abdomen. By reaching across your body, you isolate your obliques for a more effective workout.
Sets, Reps, Weight19reps29reps39reps
Alternative Workouts
Alternative Core Workouts
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