THE BEST CORE EXERCISES FOR BEGINNERS

Published: 22/12/2025 | By: Kate Hutchinson

Kate Hutchinson’s love of sport started early and has been a constant throughout her life. From swimming for England at the Commonwealth Games to years of competitive training, she has learned that real progress comes from solid foundations, not just hard sessions. After more physio appointments than she would have liked, one thing became clear: core strength is built by getting the basics right and showing up consistently. In this guide, the Sports Direct ambassador breaks down how to perform each exercise and shares simple workouts to help you feel stronger from the ground up.

For a long time, I nodded along when people talked about “core strength”, but I did not honestly know what that meant for me. I had been a swimmer, a triathlete, a CrossFitter, and now someone who trains with a mix of running and functional fitness. My assumption was that my core must be solid just from the training alone.

It turns out it does not work like that. Over the years, different physios kept highlighting the same thing: my deeper core muscles were not doing their share of the work, and that lack of stability was feeding into the hip and lower back pain I kept picking up. I remember feeling a bit surprised the first time someone told me I had a weak core. I thought I was doing everything “right”, but in reality my body had learned to compensate in ways that were not helping me long term.

Once I finally slowed down and focused on the basics, things started to make sense. Movements felt steadier. My posture during sessions improved. My lower back stopped complaining every time I pushed myself a bit harder. The exercises below are the ones that helped me rebuild that foundation, and if they worked for someone as stubborn as me, they can absolutely work for beginners too.

CORE EXERCISES FOR BEGINNERS

1. The Plank

Why it is useful:

The plank strengthens the front, sides and back of the core and teaches you how to brace without overthinking it. When I first came back to core work, the plank was the easiest way to feel whether my spine and ribs were staying in a good position.

Personal variations I use:

Side planks gave me a much better sense of how uneven my left and right sides were. Scaled Copenhagen planks were another eye-opener, especially for hip stability.

How to perform:

1. Place your elbows under your shoulders.
2. Extend your legs behind you and keep your body in a straight line.
3. Tuck your pelvis slightly.
4. Keep your ribs down and glutes engaged.
5. Breathe steadily.

What to keep in mind:

You should feel steady, not strained. If it goes straight to your lower back, shorten the hold or raise your upper body onto a bench.

2. The Deadbug

Why it is useful:

The deadbug teaches genuine core control. The goal is to keep your trunk still while your arms and legs move. I used to rush through these and wonder why nothing was changing, but once I slowed down I felt the difference immediately.

My personal variation:

The foam-roller deadbug has become non-negotiable for me. Pressing the roller between my opposite hand and knee switches my deep core on right away. I do these before most training sessions now because they stop my lower back from taking over when I get tired.

How to perform:

1. Lie on your back with your knees above your hips and your arms above your shoulders.
2. Press your lower back gently into the floor.
3. Extend your right leg as your left arm reaches overhead.
4. Keep your ribs down and pelvis still.
5. Return to the start and switch sides.

What to keep in mind:

If you feel your back lifting, reduce the range. The goal is controlled movement, not big, dramatic reps.

3. The Reverse Crunch

Why it is useful:

The reverse crunch lets you work the lower part of the abdominal muscles without pulling on the hip flexors or straining your lower back.

How to perform:

1. Lie on your back with your knees bent at 90 degrees.
2. Draw your knees towards your chest by lifting your hips.
3. Keep the movement small and smooth.
4. Lower your hips with control.

What to keep in mind:

The lift should come from your abdominals, not from swinging the legs. Slower is usually more effective.

4. The Glute Bridge

Why it is different: I did not realise for a long time how closely linked the glutes and core actually are. A weak or tired glute often means the lower back steps in, which is exactly what kept happening to me. Strengthening the glutes helped everything feel more aligned.

My personal variation: Isometric glute bridges with a resistance band helped me understand what stable hips actually felt like. Holding at the top and pushing out into the band forces both the glutes and deep core to join in.

How to perform:

1. Lie on your back with your feet flat and knees hip-width apart.
2. Push through your heels to lift your hips until they form a line with your torso.
3. Squeeze your glutes at the top.
4. Hold briefly.
5. Lower slowly.

What to keep in mind: If your lower back takes over, reduce the height. Think about lifting through the hips, not arching through the spine.

5. Crunches

Why they matter: Crunches get a bad reputation, but they are still useful when done properly. Once my deeper core was firing better, crunches felt far more effective and much less like a neck exercise.

How to perform:

1. Lie on your back with your knees bent.
2. Curl your shoulder blades off the floor.
3. Keep your hands light behind your head.
4. Exhale as you lift.
5. Lower slowly.

What to keep in mind: Only lift your shoulder blades. Anything bigger usually brings the hip flexors into it.

A SAMPLE BEGINNER CORE WORKOUT PLAN

Frequency

Two to three times a week works for most people. I often use core work as a finisher because you do not need much equipment and it feels manageable after a main session.

Option A: Strength-Focused Routine

• Deadbugs: 3 sets of 8–10 per side
• Glute bridges: 3 sets of 12–15 or 30-second holds
• Plank: 3 sets of 20–30 seconds
• Reverse crunch: 3 sets of 10–12
• Crunches: 2 sets of 10–15

Rest for roughly one minute between sets and keep the reps intentional.

Option B: Core-Finisher Tabata

20 seconds on, 10 seconds off for 8 rounds

Alternate between:

• Side plank
• Deadbug
• Reverse crunch

If you stick on a Tabata timer or song, it goes surprisingly fast.

Option C: 6–9 Minute EMOM

• Minute 1: Plank for 20–30 seconds
• Minute 2: 12 glute bridges with a 2-second hold
• Minute 3: 8 deadbugs per side

Repeat two to three more times.

The biggest thing I have learned from years of training – and more physio appointments than I expected – is that core strength does not come from chasing the hardest exercises. It comes from showing up regularly for the basics and doing them well.

These movements are simple, but they have made my training feel more stable, more controlled and far kinder on my lower back.

You do not need anything fancy to start. A mat, a bit of space and a few minutes of focus are enough. Once your deep core starts doing its job properly, everything else in your training tends to fall into place.