Do you know our core muscles are an extremely important part of our bodies not to be neglected during workouts?
A stronger core is vital for maintaining strength and balance in your body.
Besides aiding your sports and fitness routines, having a stronger core does help in improving our everyday lives in many ways.
What are the basic good core exercises for beginners to do at home?
Let’s find out more.
Does Core Is The Same As Abs?
No, they are totally not the same as many people thought the other way.
Our abdominal (abs) muscles are the ones that give you those six-packs and work mostly by flexing your spine.
Then come your core covered not just the abs muscles, but also the lower back such as the glutes and the pelvis. When all these core muscles work together, they will stabilize your spine.
Not only do you want to work hard on your abs for that six-pack but also the core muscles together.
What Are The Possible Signs Of A Weak Core?
The muscles in your abdominals, obliques (hips), glutes, and lower back are contributing to your overall tough core.
If any of these muscles are not been taken care of properly and experiencing weakness, watch out for these signs of a possible weak core.
1. Poor posture is a clear sign of a weak core, unable to support the head, ribcage, and shoulders properly. This will lead to slouching or slumping when standing or sitting, and eventually back pain issues.
2. If you are having constant lower back pain, this is another indicator of a weak core due to your back is not able to support your body weight fully.
3. Digestion issues. If you have a poor slouched posture, it can give more pressure on your abdominal muscles causing heartburn in the stomach.
4. Take note if you are experiencing weakness in your legs and arms, this could be another sign of a weak core. You are unable to keep your balance (whether it is standing, walking, twisting, or bending) as your body especially the spine is out of proper alignment.
5. Difficulty in breathing or shortness of breath is also a sign to detect a weak core problem. Normally, when we are breathing deeply, we do it naturally and need not remind ourselves. If that is not the case, you need to be cautious as you now cannot engage with your diaphragm properly.
Let’s take a look at the variations of basic core exercises you can easily practice.
Basic Core Exercises For Beginners At Home
Try these equipment-free core strengthening exercises at home. They are great workouts for your lower back and help to prevent back pain problems.
1. Planks. A proper plank workout compared to sit-ups has a lot of health benefits including your core strength build-up without stressing too much on your spine.
Core stability with greater abdominal strength improves flexibility and balance thanks to regular planking. You will notice your body movements are more efficient in the long term.
Not only that, if you mastered the correct form of planking, it helps to improve your posture and reduce the stress on your back when sitting. This will decrease the chances of getting back pain issues, especially for those who are sitting for hours at work.
2. Push-up. Yes, if done correctly, doing push-ups regularly not only builds up your upper body strength and muscles like the pectoral, triceps, and shoulders but also your lower back muscles.
Pushups are great for your core stability and strength and are an overall excellent cardio exercise. I, myself loved to do pushups all the time at home!
Be sure when you are doing pushups, the spine is straight and flat. Your head, back, hips and butt must be aligned. This is to avoid shoulder or back pain after completing your pushup session.
3. Supine lower trunk rotation is another simple core exercise.
Laying on the back straight on the floor with your hands extended straight, knees bent to about 90 degrees, and feet on the floor. Then, slowly lower both your knees to one side and return to the center. Repeat for the other side again.
4. Squat on the counter. You are standing facing a table or kitchen countertop with your hands putting on the surface. Then slowly bend your knees to about 90 degrees and return to the standing position.
5. Bent knee falls out is where you lie on the floor, with knees bent and feet on the floor. Slowly lower the knee to the side as low as possible towards the floor. Then, back to the starting point and repeat on the other knee.
6. Glute bridge is good for strengthening the glute which also helps reduce the stress on the knee by offloading the stress to the glute. Besides, it also stabilizes your core, and if performed correctly, may help to improve problems associated with lower back pain.
The Glute bridge also strengthens your hamstrings by holding longer times with the pose. You can be working out glute bridges without even leaving your bed by lying your back on the bed and raising your hips upwards.
7. Squat creates a basic foundation for all your daily movement and keeps your body stronger.
It helps to work out in different variations without moving too much of your body, with or without equipment. Squat workouts not only strengthen your core but also your legs, lats, glutes, and hip flexors.
What Exercises Are Bad For The Lower Back?
Important caveat!
If you are currently experiencing back pain, please refrain from doing the following exercises:
1. Double leg raises. Lifting both your legs while lying on your back does give a heck of stress to your back. This is why I dislike this workout from the beginning although I do not have back pain problems. I can feel a lot of stress on the back when lifting both legs straight up. Instead, trying to lift one leg at a time will help.
2. Standing toe touch is a stretching technique to reduce muscle soreness, especially after a hefty workout. However, this simple workout can put more compression on your spine if you are having lower back pain. The chiropractor suggested practicing hamstring stretches using a towel instead.
3. Superman does seem like a simple back exercise but it gives you the highest stress to your lower back. Try bird-dog exercise instead.
4. Sit-ups or crunches is giving intense pressure on your spine although are a great workout for toning the abs. Replace it with partial crunches workout will suffice.
How Long Does It Take To Strengthen Your Core?
It is mostly depending on what type of core exercises you are doing and the right diet you are taking. If you do it consistently, it may take an average of between a month or two to achieve that, but not sculpted six-pack abs result!
Get into cardio and resistance training to build up the lean mass. Just like any other muscle of the body, give it a day or two for rest and repair. Don’t just depend on weight loss without any exercises as this will only reduce lean mass.
Be sure you are having the right diet for a tougher core. Apples, yogurt, eggs, almonds, and leafy vegetables (kale, spinach, and broccoli) are recommended in your diet.
The American Council of Exercise (ACE)(1) has stated in order to strengthen and build core or abs muscles, you need to reduce the percentage of body fat to 6 – 13 percent for men, and 14 – 40 percent for women.
Check your percent body fat calculator recommended by the ACE and speak with your personal trainer for more guidelines.
How Often Should You Do Core Exercises?
The US Department for Health and Human Services recommended strength training for your core workout for at least twice sessions a week.
Just so you know, you can slip in a few minutes of the core exercises to your regular routines and experience the real benefits of it. All you need is to start with the basic variations such as planks or push-ups and gradually challenge yourself as you progress.
Besides, core exercise is also a great balance exercise routine, especially for elderly people to prevent the risk of falling. So, regardless, you should invest a few minutes of the core exercises into your usual workouts.
Does A 10-minute core exercise a day enough?
Do you wish just to build core strength or build sexy six-packs?
If your answer is the first reason, then it is possible. A 10 – 15 minute core or ab workout a day such as planks and crunches can help strengthen your core muscles and make your everyday life so much easier.
However, if you are aiming for six packs, then you may need to strategize your workout routine more efficiently. On top of that, you also need to watch out for your eating too. Do not overtrain them, you have to do it every other day and keep the consistency throughout.
My Overall Verdicts: Basic Core Exercises For Beginners At Home
The core (powerhouse) is the center of the body for all movement stems. It is surrounded by muscles of the trunk, which helps to stabilize and support the body.
Having a stronger core means your everyday lives will be so much easier. It affects your stability, balance, and posture. A regular core workout will stabilize your spine, hips, and shoulders and balance your body.
Your daily activities will work effectively and productively. All the natural movements such as bending, lifting, sitting, and others will be working efficiently.
It can even help to protect your spine from any injury and decrease back pain problems.
Remember, your core is a foundation of the body’s movement, and make a habit to maintain a stronger core for overall perfect health.
I hope this has been a great insight into the basic core exercises episode. Do leave me a comment below and I will be back within 24 hours.
Have a safe fantastic Home Workout!
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