10 Best Beginner At-Home Core Strengthening Exercises For Women
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.
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Beginners and newbies, here’s a fact. Core exercises are the best way to get a slim and flat midsection. But your “core” is not just the abs; your core is every part of your body, except for your limbs. The glutes, flexors, back, abs, scapula, and pelvic floor are all a part of your core. Clearly, if you want a sculpted midsection, you have to work on these muscles. The core muscles stabilize your spine by preventing it from twisting or breaking and generate power to carry out various movements. So, everyone should strengthen their core with these 10 easy, no weights, at-home core exercises. Swipe up!
In This Article
10 At-Home Core Exercises For Beginners
Before we begin, there is something very important you need to do. And that’s warm-up. Take 10 minutes to do these warm-up exercises to prevent muscle pull and injury and perform these exercises with perfection.
Warm-up
- Neck tilt – 1 set of 10 reps in each direction
- Neck up and down – 1 set of 10 reps in each direction
- Sideways neck turn – 1 set of 10 reps in each direction
- Neck circles – 1 set of 10 reps in each direction
- Shoulder circles – 1 set of 10 reps in each direction
- Arm circles – 1 set of 10 reps in each direction
- Wrist circles – 1 set of 10 reps in each direction
- Waist circles – 1 set of 10 reps in each direction
- Spot jogging – 3 minutes
- Side lunges – 1 set of 5 reps on each side
- Jumping jacks – 1 set of 30 reps
- Bend over toe touch – 1 set of 5 reps
- Alternate toe touch – 1 set of 10 reps
- Ankle rotations – 1 set of 10 reps in each direction
Your muscles are now ready to take on a new challenge. Here you go!
1. Bird Dog
Target – Glutes, abs, and back.
How To Do The Bird Dog Pose
- Assume the Table Pose. Your elbows should be right below your shoulders, and your knees right below your hips. Keep your back straight, toes pointed out, and neck in line with your back.
- Engage your core. Lift your right leg and left arm off the ground and extend them in the back and front respectively.
- Hold this pose for 5 seconds and then release.
- Lift your left leg and right arm off the floor and extend them.
Sets And Reps
3 sets of 5 reps on each side
Tip: Keep your neck in line with your back, and your gaze on the floor. Do not tuck your neck in.
2. Elbow Plank
Target – Abs, glutes, and shoulders.
How To Do The Elbow Plank
- Kneel down on the mat, place your elbows on the floor and assume the Table Pose.
- Engage your core, lift your right knee off the floor, extend your right leg back, and gently place your right toes on the floor.
- Supporting your body on your elbows and right toes, lift your left knee off the floor, extend your left leg back, and gently place your left toes on the floor.
- Your spine should be in line with your hips and neck. Gaze at the floor. Hold this pose for 10-20 seconds.
- Release the pose, rest for 10 seconds, and repeat.
Sets And Reps
3 sets of 10-30 seconds hold
Tip: Do not lift your hips too much or lower your belly too low.
3. Side Plank
Target – Abs, back, glutes, and shoulders.
How To Do The Side Plank
- Lie down on your right side. Place your left foot on top of the right foot. Flex your right elbow and place it directly below your right shoulder. Keep your forearm perpendicular to the upper arm, and right palm flat on the floor or form a fist. Place your left hand on the left side of your waist.
- Engage your core and lift your hips off the floor, toward the ceiling. Make sure your neck is in a straight line with your spine. Look ahead.
- Hold this pose for 20 seconds and release.
- Do this on the other side.
Sets And Reps
3 sets of 20-second hold on each side
Tip: You can keep the left foot right in front of the left foot for extra support.
4. Hip Thrust
Target – Glutes, abs, and lower back.
How To Do The Hip Thrust
- Sit on the floor with your sofa or a bench right behind you. Your knees should be flexed, feet flat on the floor, and legs shoulder-width apart. Place the upper back against the sofa or the bench, and your hands on your waist.
- Engage your core, and lift your hips toward the ceiling until your spine is in line with your thighs. As you lift your hips, your head will roll up and rest on the sofa. Keep your gaze on the ceiling.
- Hold this pose for 5 seconds and slowly lower your hips back. Stop right when your hips are about one inch above the floor.
- Repeat the exercise.
Sets And Reps
3 sets of 10 reps
Tip: Do not tuck your neck.
5. Mountain Climbers
Target – Abs, glutes, and hip flexors.
How To Do Mountain Climbers
- Assume a table position. Extend your right leg back and then the left leg. Keep your spine straight, your elbows right below your shoulders, and your gaze on the floor. This is the starting position.
- Flex your right knee and bring it close to your chest. Hold it for a second and then slowly bring it back to the starting position.
- As you place your right foot on the floor, hop with your left leg, flex your left knee, and bring it close to your chest.
- Bring your left leg back to the starting position. Hop on your right leg, flex your right knee, and bring the right knee close to your chest.
Sets And Reps
3 sets of 12 reps
Tip: You can do this without hopping and at a slower pace in the beginning.
[ Read: 5 Variations Of Mountain Climber Exercise ]
6. Star Plank
Target – Glutes, obliques, and abs.
How To Do The Star Plank
- Assume a side plank position on your right side.
- Keeping your core engaged, extend your left arm up, with the palm facing the front. Make sure your left shoulder is directly below your left elbow.
- Keep breathing. Lift your left leg slowly toward the ceiling. Now, look at your left palm.
- Hold this pose for 5 seconds and then slowly lower your legs and hands.
- Do this on the other side.
Sets And Reps
3 sets of 5 seconds hold on each side
Tip: Keep your neck in line with your spine.
7. Kapalbhati
Target – Deep core muscles and back.
How To Do Kapalbhati
- Sit on the mat with both your knees flexed, and your right shin crossed over your left. Keep your back straight and place the back of your palms against your knees. This pose is called Padmasana.
- Inhale with both your nostrils until your lungs are full.
- Exhale forcefully with both your nostrils so that your abs go inside.
Sets And Reps
3 sets of 20 reps
Tip: Make sure your abs go inside when you exhale forcefully.
8. Russian Twist
Target – Obliques, flexors, abs, and back.
How To Do The Russian Twist
- Sit on the mat, flex your knees, and keep your feet flat on the floor.
- Lift your feet off the floor so that they are slightly lower than your knees. Lean back a little, extend your arms in the front, and clasp the right hand with the left.
- Keeping your lower body stationary, twist to your right, and if possible, touch the floor.
- Twist to your left.
Sets And Reps
3 sets of 10 reps
Tip: Keep your spine straight. Avoid this exercise if you have back pain.
9. Standing Side Crunches
Target – Obliques, glutes, hip flexors, and lower back.
How To Do Standing Side Crunches
- Stand straight with your legs hip-width apart, shoulders rolled back, chest out, and hands extended up above your head.
- Lift your right leg, flex your right knee, and open your leg out so that your right knee is facing your right side. Simultaneously, crunch your upper body sideways and down. Try to touch the right knee with your right elbow.
- Release this position by bringing your leg and hands back to the starting position.
- Do the same on the left side.
Sets And Reps
3 sets of 12 reps on each side
Tip: You can place your hands on the back of your head.
[ Read: 10 Effective Exercises To Reduce Side Fat ]
10. Superman
Target – Abs, glutes, and back.
How To Do The Superman Exercise
- Lie down flat on your stomach on a mat. Keep your arms extended straight out in front of you, palms flat on the floor, and toes pointed out.
- Raise both your arms and legs off the ground as if you are flying.
- Hold this pose for 2 seconds and then release this pose by slowly lowering your arms and legs back to the starting position.
Sets And Reps
3 sets of 5 reps
Tip: Look up at the ceiling when your hands and legs are off the floor.
These are the 10 best at-home core workouts for beginners. Do these regularly along with other body toning exercises and follow a healthy diet. And, for sure, you will start to see results in just two weeks. By the beginning of the third week, amp up your workout routine to be fit and look ravishing. Cheers!
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Read full bio of Charushila Biswas
