Beginner Bodyweight Exercises – Core

Beginner Bodyweight Exercises – Core

Side Plank

Start by laying down on your side, bringing the top leg slightly in front of the bottom. Place your forearm perpendicular to your body, stacking shoulder over elbow. Push into the sides of your feet, up through the hips, and up at the elbow to raise your hips off the ground. Hold.

High Plank

Get into position on your toes and hands, creating a sloping line with the back of your body. Tuck the tailbone under and push up with the shoulder blades to help engage the core. Hold.

Low Plank

 

Get into position on your toes and forearms, equal weight between them. Tuck the tailbone under and push up with the shoulder blades to help engage the core. Keep the shoulders over the elbows and the tummy sucking in. Hold.

Bird Dog

Start in a hands and knees position with a neutral spine.

Slowly extend out the opposite arm and leg, stretching in two different directions, keeping your core activated.

Bring the arm and leg you extended back into the body, curling into your core, squeezing your abdominal muscles. Reach back out with both to complete one rep.

Raised Leg Crunches

Begin on your back, your lower back pressing into the ground. Bring your legs up to a ninety degree angle and cross at the ankles to engage your lower abdominal muscles. Contract through your core and lift your shoulder blades off the ground, keeping your neck in a neutral position. Reverse the movement to complete one rep.

Basic Crunches

  

Begin on your back, knees bent, and neck neutral. Hands can be at the neck or across you chest. Contract through your core and lift your shoulder blades off the ground. Reverse the movement to complete one rep.

Supine Leg Pushes

Start on your back, keeping your lower back pressed into the ground, hands resting by your side. Bring your legs up to a ninety degree angle to engage the lower abdominals.

Extend one leg straight out, flexing through the heel to activate the quad, while drawing the other one in towards your chest. Change both legs at the same time, alternating.

Boat Pose

Start in a seated position with knees bent. Begin by engaging your core and leaning back until you feel it activate, then bring your legs off the ground, trying to hold them at the same height as your shoulders. Hands are placed out to the side for balance. Hold.

Toe Touches

Begin on your back, feet straight up in the air, foot flexed.

Contract through your core to lift your shoulder blades off of the ground, reaching for your toes. Reverse the movement to complete one rep.

Froggy Crunches

 

Begin on your back and place the soles of your feet together to create a diamond shape with your lower body. Contract through your core to reach your hands up through your legs, lifting your shoulder blade off the ground. Reverse the movement to complete one rep.

Oblique Crunches

 

Begin on your back with bent knees, hands extended out in front of you. Contract through the core and reach the opposite hand to the outside of the knee, curling one shoulder blade off the ground. Alternate sides.

Heel Touches

Start on your back, knees bent. Contract into the core to lift your shoulder blades off the ground.

Keep your shoulders lifted, as you swivel from side to side reaching for your heels, contracting your obliques.

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