Today, we are going to look at two great exercises to help with your core that beginners can do.
Yes, it can be difficult to find core exercises that are not painful or that you can do, but it is possible.
When you are a beginner sometimes you skip the core exercises because they either hurt your neck, your back, or just plain out discourage you.
With these two beginner core exercises you will be able to build your core strength and feel great.
Exercise #1 Standing side crunch
Use one arm (lets say left) to hold onto a chair or wall if needed. Take the opposite leg (Right) and point it out to your right side like a ballerina. You will put your weight on your left leg. Raise your right arm to the sky above your head. Tighten your abdominal muscles. (The tightening of the abdominal or stomach muscles is very important. If you don’t keep them tight and engaged then you might as well not do these core exercises) Ok, you are going to bring your knee up to your right side and your elbow down past your knee. ( hopefully bring your knee higher than abdominal level close to chest level but remember to the side. Your elbow should come behind your knee and lower than your knee.) You will not be moving very far but the tightening of the abs and movement together are very beneficial. You will do this as many times as possible till you can’t do anymore. If you can do 25 on the right side then do 25 on the left. Do this 3 times on each side.
Exercise #2 Crunch
Lay down on your back with knees bent. Lay on a mat or carpet, something comfortable. Take a deep breath with your hands (flat palms) on your thighs. Tighten your tummy ( very, very, very important to tighten and engage your abdominal muscles). Crunch up sliding your hands on your thighs up to your knees. Lead with your hands first not your head. This will help with neck pain. Crunch up, hold, and crunch down holding your tummy muscles tight the entire time. Relax, take a breath, and crunch again. Do this as many times as you possibly can. Do this 3 times.
If you can do these 2 beginner core exercises 3 times pre week then you will be well on your way to strengthening your core. Take a look at your tummy. Take a picture or measure. Do these 2 core exercises for 30 days and really concentrate on engaging and tightening your abdominal muscles during the core exercises. Then after 30 days reevaluate. Take another look at your tummy. Take another picture or remeasure. See if you can see a difference. See if your core is tighter and stronger. You can also increase as you get stronger. Core strengthening is very important for your body.
Give me an update as you do these Beginner Core exercises and let me know how you are doing @ firstname.lastname@example.org
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