Strengthen Your Core with Simple Daily Exercises for Beginners

[{"selector":"#anim-695e19e3-6f5c-46c8-8e8c-dc318dc63871","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fe13d2ce-3c13-4cca-91cd-4a135d169ecb","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-63b97862-91d9-4449-a2f1-c00f0289b054","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9ea4c62a-1387-49e5-9288-24a662a38047","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-859116b0-35ee-4bbe-b0c7-b1930459804b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-20.844726335040345%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Photo by Freepik Written by Navneet Kaur, M.Sc. Nutrition & Dietetics Exercise

Introduction

[{"selector":"#anim-1f243e8b-d313-4295-a05e-5d8e50106dc8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e1de2915-6622-4fb3-a43e-8ab77a78c653","keyframes":{"transform":["translate3d(-115.14196%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6aaac4a4-d35c-4820-a084-499ca5bf023f [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(31.246337776828504%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-84615604-1e3a-4ec1-a5b8-c6b9c554d3ee","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7c018fed-c96b-4990-beee-479ca7af92c1","keyframes":{"transform":["translate3d(-115.14196%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f450af40-cb9a-4213-af6b-d4b176742975","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad69b01b-78a6-4dde-ad26-f26721e02047","keyframes":{"transform":["translate3d(-123.50001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Welcome to your core-strength journey! These beginner-friendly exercises can be done daily to strengthen your core and improve stability. No fancy equipment needed—just your bodyweight! Photo by Freepik

1. Why Strengthen Your Core?

[{"selector":"#anim-e7273775-e0ef-4b05-8194-c821d568f896","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0bb69130-4a53-4c70-8761-add1a3ec24d5","keyframes":{"transform":["translate3d(113.79312%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-250673e2-e1d4-424e-92e2-651a2fd58f7f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1f4417a0-0248-4aab-9505-ebb1e95bdb45","keyframes":{"transform":["translate3d(114.24051%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-02678db5-74e2-48a6-9865-88a8f4413adb","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-45197824-6d63-4315-b3e7-6635e4cb83f0","keyframes":{"transform":["translate3d(182.49999%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8154587d-adf8-4ad6-b209-24e79d9069da [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-26.258658935601986%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] A strong core boosts posture, balance, and stability. It also protects your lower back and enhances performance in various physical activities. Photo by Unsplash

2. Plank (20-30 seconds)

[{"selector":"#anim-a0b9a3d2-829b-41f6-aad3-b43621b4d38b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e34f4d56-7952-457b-b527-80b95aa826bb","keyframes":{"transform":["translate3d(-115.3605%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6f8fb663-177b-4752-af6a-a0d47d59362c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2b8386fe-0fa0-4d96-8106-9d7b5e35b049","keyframes":{"transform":["translate3d(-115.00001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-30da4071-4fac-494f-93b3-49b97b420093","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-786024ce-48fd-4600-aec0-1a4afd6ec4bd","keyframes":{"transform":["translate3d(-124.00001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c3b129d4-6acc-4c14-8fca-66efbf76d8b4 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(9.59821411505288%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Start in a push-up position with elbows under shoulders. Keep your body in a straight line from head to toes. Engage your core and hold! Photo by Freepik

3. Bicycle Crunches (10-15 reps per side)

[{"selector":"#anim-8612b1d0-3379-4aae-804c-310554842dd8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9b31d7cb-be79-4a19-960f-ddb9e5283443","keyframes":{"transform":["translate3d(116.66665%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bc97a796-2407-4c99-8c88-32124b064161","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4bfa0e61-2697-49ea-9e2b-3b1156348b33","keyframes":{"transform":["translate3d(115.14195%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5194f280-1f43-4095-821b-7c10047e9124","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ca793645-3cd4-41b9-b02d-ca6a43dbcc61","keyframes":{"transform":["translate3d(181.50001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-458b3fd0-9173-44e8-9282-273760b0b812 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-10.134626002341598%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Lie on your back, hands behind your head. Lift your legs, alternate touching opposite elbow to knee in a cycling motion. Keep your core engaged throughout. Photo by Freepik

4. Dead Bug (10 reps per side)

[{"selector":"#anim-73d35c25-bc66-4a63-af0f-2b8ee0406d89","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bf369610-1320-40a0-9c6e-f19d03124d98","keyframes":{"transform":["translate3d(-115.04703%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d891f52e-4679-40a4-9624-dbea794fb0d2","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1d2622f3-7ca4-465c-a1de-9f25c88ffdff","keyframes":{"transform":["translate3d(-115.50152%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f2b215e-d832-4f89-a1e7-da6915f648b4","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f1401479-0518-415f-ab54-42029ef46d41","keyframes":{"transform":["translate3d(-124.00001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1f8236f8-5525-4ea3-bf30-b232697bdad6 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-43.15342483039994%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Lie on your back, arms extended. Bring one arm back and the opposite leg forward. Switch sides, keeping your core tight and back flat. Photo by Freepik

5. Glute Bridge (10-15 reps)

[{"selector":"#anim-a1e17c58-b024-46d5-b8d2-18258449460c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(25.01193755466227%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-abd21683-4b9b-42aa-adb1-f97bba979bc8","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3fbabb50-5f01-4676-bf3f-cc89d4c6c144","keyframes":{"transform":["translate3d(-114.73355%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55661ec6-2e78-4701-a781-39031b26442d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-abcb7a8c-1c64-4af1-937b-6cd5cfb6c183","keyframes":{"transform":["translate3d(-114.8265%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b19ef862-e210-45da-958d-8f53c1c9e82b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dbee9628-2aca-4fc5-ba5f-49ba0072b4d0","keyframes":{"transform":["translate3d(-123.50001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Lie on your back, knees bent, feet flat on the ground. Lift your hips toward the ceiling, squeezing your glutes and engaging your core at the top. Photo by Freepik

6. Mountain Climbers (20-30 seconds)

[{"selector":"#anim-a9410889-694f-40d0-a418-cee97325bd68 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-34.179687404002955%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-8df48ac0-dc64-432c-a68c-20e6c0319e3d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7047a08b-8ec8-4326-a218-82faa6bb84c3","keyframes":{"transform":["translate3d(-114.73355%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-760f8721-d5ba-422f-9c32-35d98551cea0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-788fe919-5594-4247-8200-c024d33cd8e2","keyframes":{"transform":["translate3d(-114.8265%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fe0049a8-54a2-4341-8d92-38f26dbe9b3c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-606ad9b7-e09d-4b06-b4bb-4d89bee1bc26","keyframes":{"transform":["translate3d(-124.00001%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Start in a plank position, bring one knee toward your chest, then quickly switch legs in a running motion. Keep your core engaged and back flat. Video by Coverr

Conclusion

[{"selector":"#anim-b1fc1219-92eb-4a1f-bc65-ca66fd6d663e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5709214b-30dd-4ba6-83fe-bedfdfbafa20","keyframes":{"transform":["translate3d(115.28663%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7a5778cd-29b1-4978-bb73-b6e16b86ce69","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-21d945ad-1396-4d8f-af13-7c3ec5dc24b4","keyframes":{"transform":["translate3d(114.06250%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1ba99bba-2739-4a91-a545-bed753a5938f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b8d2b134-1988-4a38-aa32-c0021c3845a9","keyframes":{"transform":["translate3d(181.00000%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eed4e684-12e6-41de-bd12-b53c39c70386 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-54.52008915771823%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Strengthening your core is essential for a healthy body. With these simple exercises, you’ll feel stronger, more balanced, and confident in no time. Keep it up! Photo by Unsplash

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[{"selector":"#anim-7d4be3c8-0303-4289-8a13-47a3c9be9fa1 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-a9186101-fb69-4ad8-baaf-97d317cac61d","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e444e347-bab3-45d7-bb8d-e888f9d276a1","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-02a98d02-4cca-4fe3-a21a-4fb892e17bff","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Photo by Freepik Let's go

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[{"selector":"#anim-cc7fd871-c5d7-4d6f-9018-661707c31d29 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-12.514648210040342%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] [{"selector":"#anim-349da8ee-6a5f-4011-b159-0c8743bcc43d","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a64a5c72-3d6e-42fa-8c17-96e0c330f259","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d8688412-73cf-4140-892a-137001cf89e8","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-84570f6b-33b8-4158-8652-cf0f31e2c592","keyframes":{"opacity":[0,1]},"delay":700,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Photo by Freepik You may also read Let's go