If you’re a beginner with core training, it’s important to start with exercises at the right level. If you try to do advanced exercises, you’ll end up using the wrong muscles and putting strain on your low back. Once you’ve built up some strength in your core, then you can move on to more advanced workouts. This daily core routine for beginners consists of 5 exercises which will build strength and tone up your core muscles without being over-challenging.
Daily core routine for beginners – about this workout
Intensity level – beginner
You will need an exercise mat or some other form of cushioning for your spine. See an exercise mat buying guide here.
Make sure you follow the exercise instructions below in order to exercise safely. Please also read the general safety information here.
Daily core routine for beginners – exercise chart
Exercise instructions are below the chart. Aim for 20 of each of the exercises. Don’t worry if you can’t manage 20 when you first start, do what you can and try to increase each day until you get up to 20.
Exercise instructions
About the abdominal muscles
There are 4 layers of abdominal muscle, each with different functions.
The rectus abdominis
The most superficial (near the surface) of the abdominal muscles is the rectus abdominis, commonly known as the “six-pack.” This muscle runs vertically down the front of the abdomen and is responsible for flexing the spine. It is active in movements like crunches and sit-ups.
The oblique muscles
The middle two layers of abdominal muscles are the internal and external obliques.
The external obliques run diagonally downward towards the pelvis. The internal obliques, on the other hand, lie beneath the external obliques and run in the opposite direction, diagonally upward towards the ribcage. Both are active in rotation of the trunk and bending to the side, as well as compression of the abdominal cavity (that is, flattening the abdominal area).
The transversus abdominis
This is the deepest of the abdominal muscles and is only involved in abdominal compression – it does not play a part in movement. Core abdominal training focuses a lot on the transversus muscle. When it’s strong it flattens the abdominal area and supports the spine, protecting it from injury.
Related to daily core workout for beginners
