4 Core Movements for
Beginners
Provided by American Council on Exercise
Are you
just getting started with a fitness routine and aren’t sure how to train your
core? Here are a few basic core movements for beginners, with advanced options
that can be done once you’ve mastered the basic exercises.
Modified
Plank
Lie on
your stomach on an exercise mat or floor with your elbows close to your sides
and directly under your shoulders, palms down and fingers facing forward.
Engage your abdominal/core muscles. It should feel
like you are tightening a corset around your ribs, waist and lower torso.
Once your
core is engaged, slowly lift your torso and the upper part of your thighs off
of the mat, while the knees remain on the floor. Do not allow the lower back to
sag or the hips to lift up in the air. Your shoulders should remain away from
the ears. If wrist pain is an issue, drop to your elbows. Try holding this
position a couple of times while continuing to breathe and maintain good form.
Try this
position before moving into a full plank so you understand the concept of how
to engage your core. This will also give you a sense of how strong your arms
are as you hold yourself up in a plank position.
Advanced:
Begin in full plank position and place a small weightless ball under your rib
cage. This will keep your body position accountable while you attempt to lift
the opposite leg and arm simultaneously; repeat on the other side.
Modified
Side Plank
Lie on
your side with your knees bent and stacked on each other; do your best to keep
a straight line from the top of your head to your knees. Engage your core
muscles (as discussed in the plank exercise) and slowly lift your torso,
supporting yourself with your forearm directly under your shoulder.
Try this
position before moving into a full side plank so you understand the concept of
how to engage your core. This will also give you a sense of how strong your
arms are as you hold yourself up in a plank position.
Advanced:
Do a forearm plank with your legs on top of a stability ball. One leg at a
time, drive your knee into the stability ball to make the surface unstable.
Reverse
Crunch
Lie on you
back with your knees bent to 90 degrees and your core muscles engaged. Place
your arms out to the side with palms facing down. Keep your knees directly
above the hips at 90 degrees and slowly drop your legs toward the floor. Once
you feel loss of core control and/or your back start to arch, bring the legs
back to the starting position and repeat the exercise. Do not move your upper
body or your head during this exercise. Depending on your level of core
strength, this movement could be very small. The stronger your core becomes,
the lower you will be able to drop your legs.
Advanced:
Lie on your back with your legs at 90 degrees and place a small weightless ball
on your shins. Do not hold the ball with your legs or let it sink down toward
your ankles. Lift your torso up off the ground and twist to the right and the
left.
Bird
Dog
Place a
mat on the floor and come on to all fours with your hands and knees on the
ground. Your hands should be directly under your shoulders (fingers facing
forward) and your knees should be underneath your hips. Keep a straight line
from the top of the head to the hips and engage your core as you extend the
opposite arm and leg simultaneously. Place your hand and knee back on the
ground and repeat the extension movement on the same side. To protect the lower
back, don’t allow the arms and legs to extend up past hip height. Always keep
your core engaged and your spine in a neutral position. Once you have completed
one side, move to the other side, keeping your movements as controlled and
fluid as possible.
Advanced:
Continue with the same movement, but abduct the arm and leg (moving it away
from the midline of the body) while trying to remain balanced.
AUTHOR
Sarah Shore-Beck
Sarah Shore-Beck graduated from Ball State University
with a bachelor’s degree in Exercise Science and Aquatics and a minor in
Entrepreneurship. She currently has an M.S. and is pursuing a Doctoral Degree
in Wellness Management. In addition to her educational background and teaching
Exercise Science and Personal Fitness Classes at Ball State University, Sarah
has been an ACE Certified Personal Trainer since 2006 and an ACE Certified
Group Fitness Instructor since 2009. She teaches and trains at various locations
around the Indianapolis area. She is also an ACE Master Trainer for metabolic
conditions and training the overweight and obese clients. She truly has a
passion for everything she does in her life, including teaching college
students, training and instructing group fitness classes, and presenting for
ACE!