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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Stability, posture, and all-around strength require a strong core. If there are various core exercises to assess your fitness, here are the best beginner-friendly core exercises to help build a strong foundation.
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Get in a push-up position with your forearms down. Hold the position with your body straight, your abs tight, and for 20-30 secs. This builds core endurance.
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Place your hands down, arms and legs extended, and lie back. To do this, lower the other arm and leg slowly while keeping the core engaged. Do alternate sides to strengthen your deep core muscles.
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Begin on all fours. Stretch both arms and legs straight out, with the limbs of one arm stretched alongside the other leg. Now, switch. This exercise improves core stability and balance.
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One of the easiest ways to stretch your hamstrings is to lie on your back with your knees up to your chest. Squeeze your glutes, engage your core, and lift your hips. Then, lower back down, hold for a few seconds, and lower back down again.
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Legs straight lie on your back. Bring your legs up to 90 degrees and lower without touching the floor. Use your core to protect your back.
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Lean slightly back and sit with your knees bent. Roll your torso from side to side, squeezing your core shut. Control and stability start slowly.
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These simple core exercises are easy enough for beginners to do but can help build strength, promote good posture and improve overall fitness. To gain the most benefits from them, include workouts that you incorporate three to four times weekly.
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