5 Core Exercises for Beginners

Sometimes people want to workout, but don't know where to begin. I ran across this article today from Runners World and thought I would pass it on. It gives beginners 5 good core workouts. You can read the article if you would like, but it basically says this: 

1. The Basic Plank- Hold for 30 seconds, relax and repeat. Gradually increase the number of repetitions and the length of time you hold the pose.
2. The Side Plank- Hold for 30 seconds, relax and repeat. Gradually increase repetitions and time.
3. The Superman Pose- Lie face down. Raise one arm off the ground and hold for 20-30 seconds. Release and raise the other arm. Then move to your legs; hold one leg at a time off the ground. Then, try holding an alternate leg and arm off the ground at the same time. Then, try both arms up at one time and then both legs at one time. The most advanced version is holding both arms and legs off the ground at one time; hence the name Superman Pose. Hold each of these poses for 20 to 30 seconds, relax, and repeat.
4. Abdominal Crunches- Lie on your back, knees bent and bring your chest towards your knees. Keep your shoulders back and chin up. Repeat.
5. Abdominal Crunches with a Twist and/or Bicycle Legs- Do the abdominal crunches as stated above but include a Twist to work the oblique muscles. Keep knees bent, feet on the ground. Bring shoulder to opposite knee for a twisting motion. Another version is the bicycle, which is knees bent, feet off the ground and bring opposite should to knee at the same time, alternating legs to elbows.

Challenge: Start out by doing this every other day and work up to do it daily. 

Quick Workout

The other day I wanted to work out but didn't want to get in my car, drive into town, and get on a treadmill to run. I made up a quick workout to get my heart going and get my workout in for the day.

Warm up
March in Place
Gets you moving and starts to warm your body up. Get your knees up and do for 30-60 seconds.

Windmills
These also get your heart rate up and is a good dynamic stretch for your arms/upper body. Do about 30-60 seconds

Jumping Jacks.
These are good because it gets your heart rate up and they get you warm. I did 100 but listen to your body. If you have a hard time doing them, try a couple sets of 15 and then work your way up from there.

The workout (repeat through 2-3 times)

Push-ups
Builds up your upper body. Again if you are just beginning don't push yourself too much, but push enough. I did 15 girl push ups

Bicycle
This is the most effective ab-exercise for you. It builds your legs and your core. It helps your "muffin top" and helps you to build up your leg flexors (important for trail runners). I do 20 on each side

Plyometric Squats
It's like a squat but explosive! Here is a good example of how to perform them. Don't do too many or you won't be able to walk the next day (I may have pushed myself too much) I would suggest doing about 10 this first time.

Plank
Builds upper body and core strength. Shoot for a minute your first time and build from there. I also do the side plank on both sides. I am not very strong on my sides so I do it for about 45 seconds.

Mountain Climber Twists
I LOVE THESE! I would always have the people I trained perform these! Why? Because 1-they are my favorite and 2- They build upper body strength, your core, and your leg flexors.

Plyometric Lunges

Again it's explosive! 

Repeat. If you don't want to do the Plyo's, just do a regular squat and lunge. It still works your bottom!

Cool down
VERY IMPORTANT! You need to stretch the muscles you just warm-up. It helps to prevent muscle stiffness and injuries. I stretch my arms, back, chest, legs, sides, neck, everything. Here is a website with some really good stretches.

Challenge: Get up a 30 minutes early and do these exercises. Modify them to YOU! If you only can handle doing it once through. AWESOME! That is one more than you did yesterday. Always think of what you do and not what you didn't do.  

Ab exercises

Ab exercises are so good for you because it helps you keep a strong core, which will help you keep good posture, protect your spine, and just help keep your body healthy and in good working order. I ran across this article today that talks about the 10 most effective ab exercises.  

The most effective ab exercise is (drum roll please)............ the bicycle!

1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.
2. Bring the knees in to the chest and lift the shoulder blades off the floor. Don't pull on your neck!
3. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. If you want to make it more difficult, when you straighten your leg, try to keep it about 2 inches off the ground.
4. Switch sides, bringing the left elbow towards the right knee. This completes one rep.
5. Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.

If you are just starting to work out and only have a few minutes, I would suggest doing 25 reps each morning and then work your way up. You can do it!!

If you want to know more, here is the website I found the information at. It also has some other good ab exercises you might want to check out. http://exercise.about.com/od/abs/ss/abexercises.htm

Challenge: Incorporate the bicycle into your daily workout routine.