There are a lot of things to learn if you're new to working out. For example: the importance of warming up [1] and cooling down [2], how to choose your weights [3], and how to strengthen your core.
No matter what your fitness goals are, you've got to have a strong core, because your core muscles stabilize your spine and pelvis, improve your posture, help you breathe, and prevent injury.
Ahead, you'll find nine moves every beginner should master for core strength. If you also want to learn the fundamentals of strength training, try this four-week beginner workout [4].
Side Bridge
Both the side bridge and side plank are great for building strength in the transverse abdominis [6] and other muscles used to stabilize the spine. If you cannot hold a side plank or if engageing the abdominal wall causes pain, start with the side bridge.
- Lie on your left side with your knee bent at a 90-degree angle and your elbow underneath your shoulder.
- Push your hips forward, lifting your thighs off the ground. Rest your right hand on top of your right hip, and hold for 10 seconds.
- Be sure to keep your knees, hips, and upper body aligned. If you experience discomfort in your shoulder, place your right hand over your left shoulder with your fingers spread apart, and pull your right elbow down across your chest.
Dead Bug
- Lie on your back with a neutral spine and your hips and knees at right angles with your palms pressed into your thighs just above your knees.
- Pull your abs to your spine, keeping your ribs and pelvis still as you lengthen your right arm and leg out until they are almost parallel to the floor. Keep your torso and spine completely stable as the arm and leg move.
- Return to the starting position, and repeat on the left side to complete one rep.
Plank
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
Birdog
- Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat.
- Reach out with your right hand and extend your left leg out behind you.
- Round your back and head to connect your right elbow with your left leg under your body. This completes one rep.
Elbow Side Plank
- Come into an elbow plank position and roll to your right side, allowing your feet to roll too, so you're balancing on the outside of your right foot, stacking your left foot on your right.
- Place your left hand gently behind your head. Press your left inner thigh up into your right inner thigh; this helps stabilize you even more.
Mountain Climber
- Start in a traditional plank — shoulders over hands and weight on just your toes.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Elbow Plank
- Start on the floor, resting on your forearms and knees.
- Step your feet out one at a time, coming back into plank position.
- Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
Pallof Press
- Lower the carriage of a cable machine so that it's about chest height, and attach a D-handle to the pulley. Adjust the weight so that it's at 10 pounds. If this is too heavy or too light, feel free to change the weight.
- Standing with the left side of your body closest to the machine, grab the handle with both hands and take two or three steps out so that there's tension on the cable. Hold your hands at your sternum, and make sure that your body is square. If you feel like you're getting pulled to the left, this is an indicator that you should lighten the weight.
- On an exhale, press the cable straight out in front of your body. Be sure not to rotate toward the machine. Hold for two seconds before returning to the starting position. This counts as one rep.
Plank With Knee Tap
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat — don't let it curve. Picture your body as a long, straight board.
- With control, slowly tap your left knee to the ground without moving your hips. Lift your left knee back up, returning to the starting position. Repeat the same movement with the right leg. This completes one rep.