The Best Core Exercises for Beginners: Get a Strong and Toned Midsection

If you're looking to get a strong and toned midsection, you need to focus on your core muscles. These are the muscles in your torso that support your spine and help you move your body.

Strengthening these muscles can help improve your posture, make you more agile, and reduce the risk of injuries. In this article, we will discuss the best core exercises for beginners.

We'll also provide instructions on how to perform them safely and effectively. Let's get started!

What are core muscles?

The core muscles are the muscles located in the midsection of your body. These muscles are responsible for keeping your spine stable and providing support for your upper and lower body.

They include:

The rectus abdominis is a muscle that runs down the front of your abdomen and helps with movement. It also supports the spine by keeping it in place during lifting motions and stabilizing your trunk when you walk or run.

The transversus abdominis (TVA) is a deep muscle that wraps around your abdomen like a corset. It helps to stabilize the spine and protect it from injury.

The internal and external obliques are muscles that run along the sides of your torso. They help with movement, posture, and stability.

Together, these muscles make up your core musculature. When they are strong and toned, they provide a great foundation for all of your movements.

Why are core exercises important?

Strengthening your core muscles can have a number of benefits, including:

Improved posture

When you strengthen your core muscles, you improve your posture. This is because your core muscles help to keep your spine in alignment and support your upper and lower body.

Poor posture can lead to a number of health problems, including back pain, neck pain, and joint pain. By strengthening your core muscles, you can improve your posture and reduce the risk of these health problems.

Reduced risk of injuries

Strengthening your core helps reduce the risk of injuries. This is because when your core muscles are strong, they provide support for your spine and help keep your body stable. This helps you stay safe when you're participating in activities that involve a lot of movement, such as sports or exercise.

Improved performance in sports and other activities

Not only does strengthening your core help reduce the risk of injuries, but it can also improve your performance in sports and other activities.

This is because having a strong core allows you to move more efficiently and with greater power. As a result, you'll be able to perform better when competing or participating

More agile body

The core muscles play a pivotal role in keeping the body stable and providing support for movement. When these muscles are strong and toned, it can help improve your posture and make you more agile.

Agility is extremely important for athletes and everyday people alike. It allows you to move quickly and with precision, which can come in handy in a number of situations. Strengthening your core can help improve your agility, making you more efficient and responsive in everything you do.

Stronger spine

The core muscles play an important role in keeping your spine stable. When these muscles are weak, your spine is not as protected and is more prone to injuries. Strengthening your core helps to improve your posture and make you more agile. It also helps to keep your spine strong and reduces the risk of injuries.

Better balance and coordination

When your core muscles are weak, you're more likely to lose your balance and fall. Strengthening these muscles helps improve your balance and coordination, making it easier for you to move around and stay upright.

This is especially important for seniors, who are at a higher risk of falls. Core exercises can help them stay active and independent.

Increased range of motion in the joints

One of the key benefits of strengthening your core muscles is that it can help increase your range of motion in the joints. This is because the core muscles play a role in stabilizing the spine and pelvis, which in turn allows for more unrestricted movement in the joints.

Core exercises can also help you perform everyday tasks like lifting heavy objects or running faster more efficiently.

How often should I do these core strengthening exercises? It's best to do them at least three times a week on nonconsecutive days.

Will core exercises make your stomach flat?

No, core exercises alone won't make your stomach flat. Core exercises are designed to strengthen the muscles in your midsection, which can help improve posture and reduce back pain.

However, if you want a flat stomach then you'll need to lose weight through healthy eating habits and cardio workouts like running or biking.

The key to a flat stomach is fat loss by putting your body into a caloric deficit.

The best core exercises for beginners:

The following are some of the best core exercises for beginners. Be sure to read the instructions carefully and always use caution when performing these exercises.

Hanging Knee Raise

This is a great exercise to target your rectus abdominis muscles. To perform this exercise, hang from a pull-up bar with your knees bent at 90 degrees.

While keeping them bent, raise both legs up until they are parallel to the ground then lower back down slowly. Do 20 repetitions of this exercise.


Crunches are one of the best core exercises for beginners. They're easier to do than most people imagine. You can do them in your living room or at the gym, with no equipment necessary, although you can use an exercise mat if you prefer.

When you perform crunches, you should keep your back pressed firmly against the floor. You can do this by placing your hand on your lower back. Bring your knees up to about 90 degrees and cross them at the ankles. Curl your upper body towards your knees, and hold for a second before releasing. Do 20 repetitions of this exercise.

Side Planks

Side planks are a great way to start working your core. They target the obliques, which are the muscles on the side of your stomach.

To do a side plank, lie down on your side with your elbow directly under your shoulder and prop yourself up onto your hand. Keep your hips raised off the ground and hold for 30 seconds. Repeat on the other side.

Back Extensions

Back extensions work the entire backside of your body, including your glutes and hamstrings.

To do them, lie face-down on an exercise bench or stability ball with palms flat on the floor. Squeeze your glutes and lift your torso and legs off the floor until you’re in a straight line from head to heels. Hold for two seconds, then slowly lower yourself back to the starting position. Repeat 12-15 times.


This is another great core strengthening exercise that will work your entire body! To perform this move, get into a pushup position with your elbows bent at 90 degrees and hands shoulder-width apart.

Keep your core tight throughout the entire movement as if you're about to do a crunch; this is called "planking." Do 20 repetitions of holding this position for 30 seconds each time.

Bicycle crunches

This exercise targets the rectus abdominis and oblique muscles. To perform this exercise, lie on your back with knees bent at 90 degrees in a tabletop position (like when you were riding a bike).

Put both hands behind your head for support then curl up so that your shoulder blades lift off the floor as well as rotate to one side while extending the opposite leg.

Return to the starting position and repeat on the other side. Do 20 repetitions of this exercise per side.

Seated Russian Twist

This move targets your oblique muscles as well as your rectus abdominis muscles. To do it, sit on the floor with both legs bent in front of you and lean back a few inches while keeping your abs pulled in tight (imagine you are about to be punched in the gut).

Rotate your torso to one side then the other, making sure not to let your feet come off the ground. Do 20 reps of this exercise per side.

The takeaway

The best core exercises for beginners are those that target the rectus abdominis muscles, oblique muscles, and entire backside of your body.

These exercises can be done at home with no equipment necessary or at the gym. Be sure to read instructions carefully and always use caution when performing these exercises.

Be sure to use caution when performing these exercises and always consult with a physician before starting any fitness program.

The information on is for informational, educational and entertainment purposes only and is not intended to be medical advice. Readers should not rely on this information as advice to make health decisions. Noophoric is not responsible for any possible health consequences from any person following information that is presented on this website. Readers should consult with their physician before making changes to diet, nutrition, supplementation, medication or lifestyle.

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