The 12 Best Core-Strengthening Exercises for Beginners

Having a strong core isn’t just important for fitness and sports—it also supports good posture and balance, helps prevent or decrease back pain, reduces your risk of injuries, improves your breathing, and protects your organs and spine.

When you think of having a strong core, you may be imagining six-pack abs, but your core actually isn’t just your ab muscles! It includes the muscles in your chest, back, glutes, hips, and pelvic floor.

If you’re an exercise beginner, learn more below about: 

• Why core strength matters

• 12 core-strengthening exercises for beginners

• Tips for including core strengthening into your workout routine

Let’s dig in! 

Why core strength matters

So, why should you even be focusing on your core at all? Improving your core strength has several key benefits, including: 

Posture and balance

Like any other muscle group, a strong core contributes to your overall fitness and health. If you work at a desk, focusing on your core can help you maintain better posture and keep you from slouching.

If you stand or walk around a lot during your day, a strong core fights fatigue and relieves pressure on your knees and feet. It can also help you maintain better balance and stability as you move around, which is especially important for older adults. 

Pain relief

According to the Journal of Physical Therapy Science, more than half of people in the U.S. live with chronic back pain. While there are many causes of back pain, a weak core can contribute to mobility issues and increased pain. 

It might seem counterintuitive (or downright impossible) to exercise when you’re in pain, but strengthening your core can help provide relief. Consider consulting your doctor to determine which exercises are right for you.

If you’re prone to neck pain and headaches from staring at a computer all day, strengthening your core can help reduce stress on your neck and help keep your head and shoulders in a better position.

Injury prevention

Strengthening your core can lead to overall injury prevention by improving balance and posture and reducing fatigue and pain. This doesn’t only apply to sports- or exercise-related injuries, either! A strong core can keep you from falling if you take a wonky step off a curb or have a dog underfoot. It can also prevent neck and shoulder strain from looking down at your phone and help with hip mobility, preventing walking or running injuries. 

12 core-strengthening exercises for beginners

Now that you know why it’s worth investing time and energy into improving your core strength, check out these 12 beginner exercises for strengthening your core. These can be done anywhere and with no equipment! 

1. Planks

Planks are popular core exercises because their many variations can be adjusted for any fitness level. 

How to do a plank

• Start in a push-up position with your body in a straight line from shoulders to heels.

• Keep your body straight by engaging your core and glutes, lower to your elbows and hold steady for 30-60 seconds.

2. Side planks

Side planks help improve your balance and put a little less stress on your back than regular planks.

How to do a side plank

• Lie on your side with legs and feet stacked on top of each other and propped up on your elbow.

• Lift your hips until your weight is supported on your elbow and the side of your bottom foot. 

• Keep your body in a straight line and hold steady for 30-60 seconds.

3. Glute bridges

Glute bridges work your glutes, hamstrings, abs, and lower back without putting extra pressure on the lower back. They also counteract the constant posture of sitting.

How to do glute bridges

• Lie on your back with knees bent and feet flat.

• Squeeze your glutes and tighten your abs to lift your hips.

• Don’t arch your back, and keep your arms on the floor for added support.

4. Mountain climbers

Mountain climbers are a great active exercise to engage your whole core.

How to do a mountain climbers

• Start in a push-up position and pull one knee towards your chest.

• Quickly switch legs and repeat for an interval of 30 seconds or more.

5. Dead bug

This exercise works your core in a stable position so it’s good for anyone that may have balance issues.

How to do a dead bug 

• Lie on your back with knees bent at 90 degrees and arms straight up.

• Lower left arm and right leg until just above the floor while maintaining tight abs. 

• Return to start and repeat with opposite arm and leg.

6. Supermans

This is another exercise done in a stable position that targets your low back.

How to do Supermans

• Lie in a prone position with arms extended overhead.

• Keeping your head and neck in a neutral position, contract your low back to lift your arms and legs a few inches off the floor.

7. Push-ups

When done correctly, push-ups are a great core strengthener.

How to do push-ups

• Start with your hands shoulder-width apart.

• Keeping your body in a straight line, lower yourself to a few inches above the floor, pause and push back up.

8. Bird dog

This exercise works your lower back and abs and helps your balance.

How to do a bird dog

• Start on hands and knees with head and neck in a neutral position.

• Lift your left arm and right leg, keeping your shoulders and hips parallel to the floor.

• Lower and repeat with the other arm and leg.

9. Fire hydrants

Similar to bird dog, this exercise works your lower back and glutes.

How to do fire hydrants

• Start on hands and knees with head and neck in a neutral position.

• Keeping your shoulders and hips parallel to the floor, lift the right knee out to the side, keeping it bent.

• Lower and repeat on the other side.

10. Woodchoppers

This is another active exercise that works your whole core with rotational movement.

How to do woodchoppers

• Stand with feet shoulder width apart and abs braced.

• Clasp hands together next to right hip.

• Keeping arms straight, quickly lift them across your body and over your left shoulder, pivoting your feet as you go.

• Repeat on the other side.

11. Plank jacks

A mash-up of jumping jacks and planks, these also work your whole core. 

How to do plank jacks

• Start in a high plank position with hands under shoulders.

• Jump your feet apart, pause, jump back together and repeat.

12. Inchworms 

Inchworms are yet another active exercise that works your whole body, including your core.

How to do inchworms

• Start from standing and hinge at the hips to put your hands on the floor.

• Walk your hands out as far as you can, stretching your body out, pause then walk back to start.

Tips for including core strengthening into your workout routine

While core muscles are resilient and can stand being worked more often than other muscle groups, it’s still not a good idea to work them every day. We recommend: 

• Incorporating core exercises into your routine two to three days per week at the beginning or midpoint of your workout to reduce the chance of poor form from fatigue.

• Include two to four core exercises as part of a whole-body strength routine, completing one to three sets of each exercise.

Core-strengthening exercises will enhance your overall fitness and daily well-being, and they can be added into an existing exercise routine easily. If you’re looking for more workout inspiration, check out Hydrow’s extensive library of Athlete-led workouts, all filmed in stunning locations around the world. Whether you’re looking to do a rowing workout or cross-train with yoga, Pilates, circuit training, and mobility training, you’ll be transported to gorgeous global destinations that keep you motivated to come back again and again.