Core Exercises for Beginners to Advanced Fitness Levels

Core Exercises for Beginners to Advanced Fitness Levels

Posted by Myosource Kinetic Bands on 26th Sep 2019

Whatever your daily physical activities are, you use your core to do most of your daily tasks. Your core consists of your abdominal muscles as well as the muscles around your pelvis and your lower back. 

Having a strong core means having stability and enhanced overall physical fitness. 


Before you do these core exercises, remember to do a 10 minute warm-up routine to condition your body for your core workout. You can also use our Kinetic Bands® for added resistance.


Core Exercises for Beginners


Forearm Plank

Targeted Muscles: Abs, Upper Back, Chest, Arms

Reps: 30-60 second hold

Sets: 3


How to do it:

1. Lie face down on the floor, bend your elbows, and make sure they are directly under your shoulders. Slowly raise your body off the ground with your legs extended. 

2. Engage your core and keep your body in a straight line from your head to your feet. Do not allow your hips to drop.

3. Hold this position for 20-30 seconds, then release. Rest for 10 seconds and repeat. 


Abdominal Crunches

Targeted Muscles: Rectus Abdominis (six pack muscles), Obliques, Transversus Abdominis 

Reps: 25-30

Sets: 3   


How to do it:

1. Lie down on your back and bend your legs. 

2. Tighten your abs and raise your head and shoulders off the ground. Instead of putting your hands behind your head, you can cross your arms over your chest to help prevent neck strain. 

3. Do 25 repetitions and a 15 second hold at the top.


Seated Russian Twist

Targeted Muscles: Abs, Obliques, Upper Back

Reps: 15-20 (each side)

Sets: 3


How to do it:

1. Start sitting on the ground with your knees bent and feet flat on the ground. 

2. Slowly lift your feet a few inches off the ground and slightly lean back until you feel your abdominal muscles tighten.

3. Extend both arms in front and clasp your hands together. 

4. Make a twisting motion from side to side, then try touching the ground while keeping your lower body in a stationary position. Make sure your lower body is steady and twist using only your arms and core.

5. Repeat 10-15 times on each side.


Advanced Core Exercises


Side Plank

Targeted Muscles: Shoulders, Core, Quads

Reps: 15-20 (each side)

Sets: 2-3



How to do it:

1. Start by lying on the ground on your side, feet stacked, and your elbow directly under your shoulder and the other arm straight up toward the ceiling.

2. Engage your core while you slowly lift your hips off the ground, making sure your body is in a straight line.

3. Hold your position for 20-30 seconds, then release. Repeat the same steps on the opposite side.


Frog Chop

Targeted Muscles: Abs, Obliques, Quads, Hip Flexors

Reps: 15-20

Sets: 3


How to do it:

1. Start lying on your back with your arms bent and hands above your head with palms together. Legs bent with knees outside of hip line. 

2. Lift your shoulders off the ground using your ab muscles and chop your hands through your legs.

3. Slowly return to starting position and repeat. 


Split Crunch

Targeted Muscles: Abs, Hips, Glutes

Reps: 30-60 second intervals

Sets: 2-3


How to do it:

1. Start in a hollow body position. Lift your legs and shoulders 6 inches off the ground. Hands resting on your thighs. 

2. Separate your legs into a straddle. At the same time, lift your chest up, bringing your arms in between your legs. 

3. Slowly return to starting position and repeat. 


These are some of the best core exercises that you can do at the gym or at home. You can use our mini loop bands or our hips bands to have a more powerful core workout. 


After doing your core workout routine, do some stretching to relax your muscles and don't forget to keep yourself hydrated throughout your workout! 

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