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Beginner’s Guide to Basic Workouts

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Everyone knows the concept of basic training, but do we really understand what it really is? The idea of ​​a six-pack abs comes to mind, but the core is much more than that – it includes the muscles of the pelvis, lower back, hips and abdomen. So really, it’s almost like the muscles in the midsection of the body.


Five Best Beginner Core Workouts for Men

Let’s talk about serious things. In this article, we talk about the five most popular basic workouts that are effective but suitable for beginners.

1) Plank grip

A popular isometric movement across multiple places and decades, the plank hold has stood the test of time and technology to remain one of the best core exercises even now. Here’s how it’s done:

• Begin by getting on all fours and leaning on your elbows, allowing your forearms to support the weight of your body. Simultaneously, straighten your legs and extend them backwards until your whole body is supported by your elbows and toes.

• Prepare your trunk. To help you, imagine that someone standing next to you is about to kick you in the stomach. The tightening action of the muscles will help engage them and keep your body in the plank position.

• Hold this pose for as long as you can. To get started, begin by holding the plank for 20 seconds. As you progress, you can increase the time you hold it. Rest for a minute and repeat the movement. You can do three to four plank holds in one session.

Watch this video to understand better:

Useful tips:

• You can perform this move in front of a mirror to make sure your hips don’t sag or point up during the plank grip and your body is in a straight plane. Strengthening your core will help align the hips with the rest of the body.

• Let your feet and elbows be in line with your shoulders. This will provide you with a solid base to perform the exercise and will allow you to hold it longer.

• Inhale deeply through your nose and exhale through your mouth as you do this exercise. This will keep the core muscles stable.

• Be sure to look between your hands to avoid straining your neck.

• Be sure to stop taking if you feel pain in your lower back. You can try again after sufficient rest.


2) Boat hold

A more intense cousin of the plank, this isometric movement is performed on the back:

• Begin by lying face up on the floor. Make sure your lower back is flat on the floor, slowly raise your legs and keep them straight at an angle between 45 and 60 degrees to the floor.

• Once you have positioned your legs, also raise your arms off the ground. Point your hands towards your feet and hold your arms at that right angle. As you progress through this move, you can start to hold your legs closer to the ground and your arms in the opposite direction to make it harder.

• Hold this pose for 20 to 30 seconds. You can perform three to four Boat Holds in one session.

Here’s how it’s done:

Useful tips:

• You can perform this move in front of a mirror to make sure your legs are at the proper angle and are kept straight throughout.

• If your lower back begins to lift off the floor or hurt, stop. You can try again after sufficient rest.

• Be sure to watch your hands and feet to avoid straining your neck.

• Inhale deeply through your nose and exhale through your mouth as you do this exercise. This will keep the core muscles stable.


3) Dead Bugs

The dead bug is a dynamic move. It requires abdominal engagement while actively moving your limbs to increase tension:

• Begin by lying on the floor on your back. Make sure your lower back is flat on the floor, slowly raise your legs, keeping them bent at the knee. Your knees should point towards the ceiling and your legs should be held at a 90 degree angle to them, parallel to the floor.

• Raise your arms straight out in front of you, hands pointing to the ceiling and palms facing each other.

• As you inhale, drop your right arm down to the floor above your head, making sure it stays straight as it descends. Simultaneously, straighten your left leg and drop it toward the floor. Make sure you don’t let your limbs touch the ground, but hover an inch or two above it.

• Exhale as you lift your limbs back to the starting position.

• Now repeat this movement with your left arm and your right leg. Continue alternating sides until you’ve completed six to eight reps on each side.

Confused? Here is a video you can watch:

Useful tips:

• You can perform this move in front of a mirror to make sure your legs and arms are at the proper angle and are kept straight throughout.

• If your lower back begins to lift off the floor or hurt, stop. You can try again after sufficient rest.

• Be sure to look at the ceiling to avoid straining your neck.

• Inhale deeply as you lie down and exhale as you return to the starting position during this exercise. This will keep the core muscles stable.


4) Extended Leg Raises

This movement requires additional work of the abdominal muscles in order to take the legs off the ground and raise them perpendicular to the ground.

• Begin by lying face up on the floor. Tuck your hands just below your lower back or buttocks. The position of your hands can help make the exercise easier. Inhale deeply.

• Make sure your lower back is flat on the floor, begin to slowly raise your legs as you exhale and keep them straight in front of you at a 90 degree angle to the floor. Point your toes towards the ceiling.

• Inhale again as you slowly lower them an inch or two above the floor.

• Repeat this movement for 10 to 12 repetitions.

Here is a video for reference:

Useful tips:

• You can do this move in front of a mirror to make sure your legs are at the proper angle and straight.

• If your lower back begins to lift off the floor or hurt, stop. You can try again after sufficient rest.

• Be sure to look at the ceiling to avoid straining your neck.

• Inhale deeply as you lie down and exhale as you raise your legs during this exercise. This will keep the core muscles stable.


5) Hanging knee raises

This one can be a little more difficult, since the center of gravity has shifted and you now have to lift your legs from an angle where your body is straight. A pull-up bar or a pair of Olympic rings is required.

• Start by grabbing the bar and hanging from your hands. Keep your abdominal muscles tight to prevent your legs from swinging and flailing. Breathe.

• Raise the knees to waist level as you exhale. Maintain a 90 degree bend in your knees even when they come up so that your feet are under your knees and not your buttocks when your knees are up. Exhale as your knees come up.

• Bring your legs back to the starting position. Keep your core tight while you do this so you don’t end up rocking back.

• Repeat this movement for 10 to 15 reps for an effective workout.

If that sounds a little daunting, you can watch this video:

Useful tips:

• You can do this move in front of a mirror to make sure your legs are at the proper angle and straight.

• If your hands start slipping off the bar, stop. You can try again after sufficient rest.

• Be sure to look straight ahead to avoid straining your neck.

• Inhale deeply as you lie down and exhale as you raise your legs during this exercise. This will keep the core muscles stable.


Why is core training important?

Since the core is such a large part of the body, training these muscles is of great importance.

Build a solid base for further movements

A strong core allows for better performance during workouts or sports performance. It helps to provide resistance to injury.

Provides full body stability

Ensuring the core is strong allows for better control and stability when performing everyday movements and/or exercises. It is important to maintain good form while exercising.

Great for aesthetics

Coupled with the right diet and lifestyle habits, training your core will really help chisel those core muscles, giving you abs that everyone craves.


Image via Pexels/Li Sun
Image via Pexels/Li Sun

Try these beginner moves the next day at the gym or even at home! They require little to no equipment and are simple yet effective. Be sure to focus on your breathing and posture as you walk through them. Come back in a month to check your progress.


Edited by Sandeep Banerjee

Q. Why do you train your core?

I want to be a better athlete.

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