DON’T BE A DOMER | Learn how to use your entire core!
- Focus on form: It’s more important to do the exercises correctly than to do a lot of repetitions with bad form. This will help you avoid injury and get the most out of your workout.
- Engage your core: Before you start any exercise, make sure to tighten your abdominal muscles. This will help you isolate your core and get the most benefit from the movement.
- Breathe properly: Exhale as you exert yourself and inhale as you return to the starting position. This will help you maintain proper form and avoid straining your muscles.
- Warm up and cool down: Just like any other workout, it’s important to warm up your muscles before you start your core exercises and cool down afterwards. This will help prevent injury.
Here are some beginner-friendly core exercises to get you started:
- Plank: This classic exercise is a great way to target your entire core. Start in a push-up position, but rest on your forearms instead of your hands. Keep your body in a straight line from head to toe, and hold for 30 seconds to 1 minute. There are many variations of the plank you can try as you get stronger, such as side planks and high planks. You can find a video demonstration of proper plank form [plank exercise video].pen_spark
- Bird-dog: This exercise works your core and improves stability. Start on all fours, with your hands shoulder-width apart and your knees hip-width apart. Extend one arm and the opposite leg out straight, keeping your back flat and your core engaged. Hold for a few seconds, then return to the starting position and repeat on the other side. You can find a video demonstration of the bird-dog exercise [bird dog exercise video].
- Bridge: This exercise targets your lower back and glutes, which are important core muscles. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Hold for a few seconds, then lower back down. You can find a video demonstration of the bridge exercise [bridge exercise video].
As you get stronger, you can add more challenging exercises to your core workout. You can also find core workout routines online or in fitness magazines.
Here are some additional things to keep in mind:
- Be consistent: Aim to do core exercises at least 2-3 times per week for best results.
- Listen to your body: Don’t push yourself too hard, especially when you’re first starting out. Take rest days when you need them.
- Make it fun: There are many different core exercises you can do, so find ones that you enjoy. This will help you stick with your workout routine.