A Pilates-Inspired Beginner Core Workout to Turn on Your CoreTarget your deep core muscles, relieve back pain and tone your abs with these simple core exercises for beginners.
Whether you are new to fitness or you have stopped seeing results from your current exercise routine, getting back to the basics can make all the difference. Many of us get caught up in fitness trends or think we need to be doing complex exercises to see results, but the opposite is often true. Focusing on form with exercises that teach you how to properly engage your muscles is key to an effective workout — especially when it comes to working the core.
One of the first things I do with a new client is teach them how to really engage their core. You would be surprised how many people have been exercising for decades and have never felt their core turn on! To help them finally establish this important mind-body connection, I introduce them to Pilates-based movements. The training style focuses on precise engagement of the core muscles and requires you to tap into those deepest core muscles. By practicing these types of exercises regularly, it will become second nature to activate your core during other workouts and daily movement.
For core and Pilates workouts — plus healthy recipes, inspiration and walking podcasts — download the Start TODAY app!
10 beginner core exercises
Studies show that core strength training focused on the deep trunk muscles can help alleviate chronic lower back pain, plus it's a more effective way to tone and strengthen the abdominals. These are some of my favorite Pilates-inspired movements to help you connect with your deep core muscles. Whether you’re a beginner or you’ve been exercising for years and don’t “feel the burn” anymore, this core workout will deliver!
Tyler EssaryToe taps
Lie down on your back. Imagine you’re sitting in a chair, with your knees at a 90-degree angle; your shins should form a parallel line to the ground. For best results, point your toes. Keeping your right leg still, tap your left toe on the ground, maintaining a 90-degree angle at the knee. Return it back to table-top position and then tap the ground with the right toe. Continue alternating legs for 30 seconds.
Half roll down
Start seated on the ground with knees bent and feet flat on the floor. Then, imagine you are making a ‘C’ shape with your body by hollowing your abs and rounding your back. It’s important to make sure you aren’t pushing your abs downward in the starting position and are keeping your abs held up to help make the top of your ‘C’. Hold you arms straight out in front of you and slowly ‘roll’ backward (about halfway down toward the floor). Then slowly move back up to the starting position. You will feel like you’re doing a crunch. Perform for 10 repetitions.
Tyler Essary / TODAYReverse crunch
Lie on your back with your arms at your sides. Squeeze your abs and raise your legs so that your knees are hovering over your hips at a 90-degree angle. Engage your core as you lift your hips and knees toward your chest a few inches. Think of tilting your pelvis forward and keep your entire upper body on the ground. Make sure that only the lowest part of your back comes off the ground; nothing higher. Keep the legs at a 90-degree angle throughout the entire movement as you come back down. Repeat the steps, remembering to breathe slowly while squeezing your abdominals.
Bird dog
This move works the same muscles as the bicycle crunch, but from a different position. Get on all fours with your palms and knees on the ground. Straighten your left arm out in front of you and your right leg out behind you, balancing on your opposite hand and knee. Hold for a few breaths. For an added challenge, bend your left elbow and your right knee in until they touch underneath your stomach. Switch sides and repeat using your right arm and left leg. Continue alternating, performing 10 reps on each side.
Tyler Essary / TODAYPelvic tilt
Lying on your back, bend your knees and place your feet flat on the ground. Make sure your feet are open as wide as your hips. Reach your arms down toward your feet. Take a deep breath in and feel your low back arch slightly off of the ground. Then exhale as you tilt your pelvis forward and press your low back into the ground. Pull your naval in toward your spine as if you’re zipping into a tight pair of pants. Release and repeat 10 times.
Tyler Essary / TODAYPilates ab crunch
Come into the pelvic tilt position from the exercise above. From this tilted position with your low back pressed into the ground, place your hands behind your head. Exhale as you curl up with your head, neck and chest. Pretend that you’re holding an egg in between your chin and your chest that you don’t want to crack. Then gently pulse upwards 10 times and rest.
Single leg lower & lift
Lying on your back, place your left foot on the ground with your knee bent and lift your right leg up toward the ceiling. Tilt the pelvis to press your low back into the ground. Hold this pelvic tilt as you lower the right leg down toward the ground, stopping at about 45 degrees, then bring it back up to center. Repeat 10 times and then switch legs.
Double lower lift
Begin lying on your back with your feet straight out in front of you. Lift your legs straight up toward the ceiling, engaging your abs. Exhale as you slowly lower your legs toward the mat to a 45-degree angle. Inhale as you lift your legs again. Repeat 10 times.
Tyler Essary / TODAYBicycle crunch
Start lying on your back with your hands behind your head. Slowly lift your shoulders off of the floor and bend your knees at a 90-degree angle, looking at your thighs. Squeeze your abs while you reach your right elbow toward your left knee while straightening your right leg. Move through center and then reach your left elbow toward your right knee, straightening the left leg. Alternate for about 30 seconds.
Tyler Essary / TODAYForearm plank hold
Lie face down on the floor. Place your forearms flat on the mat and bend your knees so that they are touching the mat. Engage your core and lift your body up off the mat, creating a straight line from your head to your heels. For a modification, keep your knees on the mat. This modified plank ensures core engagement while increasing balance and decreasing risk of injury.
