The 4 Best Core Exercises for Beginners No Matter What Your Age 

 January 13, 2021

By  Dr. Polly Hediger

best core exercises for beginnersIf you are looking for a way to strengthen your core, then it is important for you to do so safely. Core strength is very important for improving the strength, flexibility, and durability of your body. If you are trying to strengthen your abs, then you need to find a way to get them to fire safely and evenly. That will help you get the most out of each exercise.

1. Bridge Tuck

For this exercise, you are going to start by laying on a mat on the ground. Bend your legs and keep your feet shoulder-width apart. Keep your head down. Then, raise your hips off of the ground. This should cause your butt muscles to fire. These muscles are a part of your core and they need to participate in this exercise.

Then, you are going to drop your hips back toward the ground and tuck your knees to your chest in a ball. Your knees should touch your chest. Repeat this cycle ten times. This is a comprehensive core exercise that will get all of your muscles to fire. Furthermore, this will also help you identify any issues with your lower back.

2. The Spinal Rock

For this exercise, start by sitting up with your legs bent. Strengthen your spine and reach for the ceiling with your head. Then, tuck your belly button in, lay down, and rock backward like. Your head should roll toward the ground as you flex your abs.

Then, roll back to the original position, straighten the spine, and reach for the ceiling with your head as you straighten your spine. The goal is to round your spine using your core muscles in an effort to strengthen your abs. Repeat these flex, extend, and roll motion ten times.

3. The Weighted Crunch with a Kettlebell

For this exercise, start with your legs bent with your feet on the ground. This exercise is going to be similar to completing a weighted crunch. Get into a crunch position by firing your core. Push your lower back to the ground to make sure that your abs fire evenly. From this position, reach for the weight that is behind your head and lift it forward until your elbows touch the ground again. Repeat this crunch motion with the weight several times to get the most benefit. You need to make sure that your core remains flexed throughout the entire motion. Do this by keeping your lower back touching the ground throughout the motion.

4. Two-Hand Kettle Bell Swing

To complete this exercise, get in a standing position and stand with your feet shoulder-width apart. Grab the kettlebell with one hand. Swing the weight between your legs to the back. Then, swing the weight forward again. At the top of every rep, swap hands. This is where you are going to get the most benefit out of this exercise. When you switch hands, you are going to engage in cross-stabilization. Repeat this exercise ten times with each hand.

Video Instructions on How to Perform These Exercises

Strengthen Your Core with These Exercises

These are a few of the top exercises that you should perform to get the most out of your core. Take your time and strengthen your core with these beginner exercises. Then, once you are able to master these exercises, you will be able to transition to more strenuous exercises. After a few rounds of these exercises, you will realize that your core is working harder than you thought. That is how you know that you are targeting the right muscles with this routine. If you need further assistance, please give us a call. We’re here to help with all your spinal and wellness needs!

This article is copyrighted by Blogging Chiropractors for its Doctor of Chiropractic members and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Blogging Chiropractors.

Dr. Polly Hediger

Dr. Polly Hediger grew up in a small town in southern Illinois, called Highland. After graduating in the top 10 of her high school class, she attended Southwestern Illinois College for general studies. In 1998, Dr. Hediger entered the accelerated science program at Logan College of Chiropractic in Missouri. Through her coursework there she completed her Bachelor of Science degree (B.S.) and graduated with a Doctorate of Chiropractic (D.C.).

Dr. Polly Hediger

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