The best home core workouts for beginners
Whether you are a new runner or have been neglecting the basics, these beginner core workouts and exercises will help you become stronger and more injury-proof
A strong core is absolutely vital to running. It's not just an aesthetic thing - it's an essential for good running form and injury prevention.
Strong core muscles keep your spine, pelvis and hips stable when you run, preventing too much side to side, lateral movement. This enables you to run more powerfully and efficiently, stops the legs from having to work too hard just to keep you stable, and encourages a more upright posture. And this in turn can help you avoid stitches or other strains, like pain in the neck and shoulders from getting more and more hunched over as your run goes on. We all have a tendency to lose form and slouch more as we get tired, so having a strong core really helps counteract this.
It also significantly reduces your risk of getting injured, as a weak core can force unnatural movement compensations and increased strain on other parts of the body – including of the knees and hips.
If you're new to running, it's worth building two core workouts into your training every week – and the three beginner core workouts below are a great place to start. These can be done at home and don't require any equipment and really don't take long. The time you invest in these exercises will pay off, long term.
We've also included five beginner core exercises, which you can link together to form a circuit – repeat this two or three times.
Easy Ab Workout For Beginners
Trainer Lindsey Clayton shows you an easy ab workout for beginners. Perform each movement 10-12 times and repeat the circuit two or three times.
Core Workout For Beginners
Trainer Alison Staples shows you a four-move beginner core workout. Perform each movement 10-12 times (and on each side where required) and repeat the circuit two or three times.
Beginner Core Workout
This five-part beginner core workout is perfect for those just starting out. Perform each movement 10-12 times (and on each side where required) and repeat the circuit two or three times.
5 Core Exercises For Beginners
Link the below exercises together to form a circuit. Repeat two or three times.
Superman
Lie on your front, with your arms and legs extended. Raise your head, your right arm and your left leg about 10-15cm off the floor. Hold for a count of three, then lower back down to the start position. Repeat with your left arm and right leg.
Do up to 10 reps on each side
Glute Bridge
Lie on your back, with your legs bent to 90 degrees, your feet flat on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold the position for five to 10 seconds.
Lower to the floor and repeat 10-12 times
Metronome
Lie on your back, knees bent and raised, ankles parallel to the ground, feet lifted and arms extended to your sides. Rotate your legs to the left, bringing your knees as close to the floor as possible without touching it. Return to the centre, then move your knees to the right side.
Do 10-12 reps per side
Plank Leg Lifts
Begin face-down on the floor, propped up on your forearms, knees and feet together. With your elbows under your shoulders, lift your torso, legs and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches. Lower and repeat with your left leg.
Repeat this 10-12 times
Side Plank
Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your weight supported on the forearm and right foot, extend your left arm above your shoulder.
Hold for 10-30 seconds. Switch sides and repeat
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