{"id":37698,"date":"2021-08-12T00:30:58","date_gmt":"2021-08-12T04:30:58","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=37698"},"modified":"2026-03-18T15:27:52","modified_gmt":"2026-03-18T19:27:52","slug":"beginner-core-exercises-for-ab-workouts","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/beginner-core-exercises-for-ab-workouts\/","title":{"rendered":"Ab Workout: 6 Better Core Exercises for Beginners"},"content":{"rendered":"

\"\"<\/a><\/p>\r\n

So maybe you aren\u2019t in good enough shape to get down and give us 50 crunches<\/a>. But we know you\u2019re not looking to ignore your core either. Well here\u2019s no\u00a0small truth: A strong midsection isn\u2019t all about six-pack abs<\/a>. Every time you carry groceries, laundry, or even your kids, you\u2019re relying on your core<\/a> as a foundation of strength, explains Justin Rubin, Daily Burn\u2019s True Beginner<\/a> trainer.<\/p>\r\n

\u201cLots of beginners have upper back tension or lower back issues<\/a>,\u201d says Rubin. \u201cYour core is located in your posterior chain and strengthening it will help keep your chest up and your spine strong,\u201d which can correlate to some back pain relief<\/a>.<\/p>\r\n

Whether you\u2019re getting back into fitness after a lapse or you\u2019re an exercise newbie, developing a solid core<\/a> will increase your stability and balance. Translation: You\u2019ll be able to perform more advanced moves<\/a> with confidence as you regain your strength.<\/p>\r\n

Ab Workout: 6 Beginner Core Exercises<\/h2>\r\n

If\u00a0you think you need to use a fancy machine<\/a> to target those inner belly muscles, think again. We asked Rubin to demonstrate six easy-to-follow core exercises for beginners,\u00a0which\u00a0don\u2019t require any equipment. Follow along with the GIFs below to bring variety to your next core workout. And for more beginner-friendly workouts you can do anytime, anyplace, head to Daily Burn\u00a0to try the complete True Beginner program<\/a>.<\/p>\r\n

\"Core<\/p>\r\n

1. Bird-Dog Crunch
<\/strong><\/h3>\r\n

Targets:<\/strong> Abs, hamstrings, glutes and shoulders
Stronger abs don’t develop overnight \u2014 you’ll have to first learn how to activate\u00a0your core. For this essential True Beginner core exercise<\/a>, start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in on you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back (a)<\/strong>. Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Return to starting position (b)<\/strong>. Repeat on the other side (c)<\/strong>. Do five reps on each side.<\/p>\r\n

Modification:<\/strong> If you\u2019re unable to maintain form, simplify this movement by forgoing the crunch. Instead,\u00a0extend\u00a0your arm and opposite leg out and hold\u00a0for three seconds, then switch\u00a0sides.<\/p>\r\n

RELATED:\u00a0<\/strong>The Truth About How to Lose Belly Fat<\/a><\/p>\r\n

\"Core<\/p>\r\n

2. Standing Bicycle Crunches
<\/strong><\/h3>\r\n

Targets:<\/strong> Obliques, rotational muscles
Do traditional crunches cause discomfort? Rubin suggests this True Beginner<\/a> variation instead. Stand with your feet hip-width apart, hands placed behind your head. With a tight core, straight back and relaxed shoulders lift your right leg and simultaneously raise your right knee and lower your left elbow towards each other\u00a0(a)<\/strong>. Return to the starting position\u00a0(b)<\/strong>. Repeat on the opposite side. Do five reps on each side.<\/p>\r\n

Modification:<\/strong> If rotating your upper body downwards is too difficult, simply lift your knee to your chest while keeping your upper body still, alternating legs.<\/p>\r\n

RELATED:<\/strong>\u00a05 Standing Ab Exercises for People Who Hate Crunches<\/a><\/p>\r\n

\"Core<\/p>\r\n

3. Seated Leg Lifts
<\/strong><\/h3>\r\n

Targets:<\/strong> Abs, hamstrings
Don’t be fooled by this basic-looking leg lift: Beginners to even more advanced folks will start feeling the burn after a few reps. Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you\u2019re able to place your hands on either side of your glutes<\/a>. Take a deep breath and lift one leg six inches off the ground (a)<\/strong>. Hold for five seconds, and then put it down. Repeat with the other leg (b)<\/strong>. Continue alternating for one-minute straight, then take a 20 second break. Repeat for five rounds.<\/p>\r\n

Modification:<\/strong> To make this exercise easier, lift one leg at a time without stopping to hold each one extended for five seconds. Need more of a challenge<\/a>? After lifting a heel, bring your knee into your chest, then extend your heel back out and lower down. Repeat on the opposite side.<\/p>\r\n

RELATED: <\/strong>5 Planks, 10 Minutes: Your Ultimate Ab Workout<\/a><\/p>\r\n

\"Core<\/p>\r\n

4. Sit-Ups
<\/strong><\/h3>\r\n

Targets:<\/strong> Abs, possibly hip flexors<\/a> depending on range of motion
If performed incorrectly, sit-ups can cause more pain than they’re worth.\u00a0Rubin breaks down how to safely and effectively perform the move.\u00a0To start, sit on the floor with your knees bent, heels touching the floor, hands on either side of your head, shoulders dropped and relaxed to avoid tension in the neck<\/a>. Keeping your feet on the ground, lay back until your back is flat on the floor, or as far as you\u2019re able (<\/strong><\/span>a<\/strong>)<\/strong>. Rise back up (<\/strong><\/span>b<\/strong>)<\/strong>. Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.<\/span><\/p>\r\n

Modification:<\/strong> Having trouble keeping your core and back engaged? Slowly lower yourself as far as you can, and work up to lowering completely down to the floor. There\u2019s no need to go all the way back until you can maintain perfect form, says Rubin.<\/p>\r\n

RELATED: <\/strong>The Kickboxing Workout That’s All About Abs<\/a><\/p>\r\n

\u00a0\"Core<\/em><\/p>\r\n

5. Modified Bicycle Crunch
<\/strong><\/h3>\r\n

Targets:<\/strong> Obliques, rotational muscles
Start in the same neutral position as the sit-up, sitting with knees bent, heels flat on the floor, hands on either side of your head (a)<\/strong>. Bring the right knee and left elbow towards one another, with a simple and gentle twist<\/a> (b)<\/strong>. Return to the start position (c)<\/strong>. Complete the movement with the left knee and right elbow. Continue for one-minute straight, then take a 20 second break. Repeat for five rounds.<\/p>\r\n

Modification:<\/strong> This is a major progression from the sit-up, so if this movement is tough for you, keep practicing sit-ups (above).<\/p>\r\n

RELATED:<\/strong> 3 Quick HIIT Workouts for Beginners<\/a><\/p>\r\n

\"Core<\/p>\r\n

6. Spider Plank Crunch
<\/strong><\/h3>\r\n

Targets:<\/strong> Lower abs, glutes
Still have fuel left in the tank? Rubin challenges True Beginners<\/a> to tap into their Spidey sense. Start in a push-up position<\/a>, hands on the ground directly underneath your shoulders, legs extended backwards with your toes on the ground, so your body is in a straight line. Lift your right leg and bring your knee towards the outside of your right elbow (a<\/strong>). Return to plank<\/a> position (b<\/strong>). Repeat the movement with the other leg. Do five reps with each leg.<\/p>\r\n

Modification:<\/strong> If this is too challenging, simply hold a plank on your elbows or hands for 30 seconds at a time, for three rounds.\u00a0(If you have a wrist issue<\/a>, Rubin recommends doing this movement on your elbows.)<\/p>\r\n

To try True Beginner free for 30 days, head to <\/em>dailyburn.com\/truebeginner<\/em><\/a>.<\/em><\/strong><\/p>\r\n

Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn. Originally published March 2015. Updated September 2017 and August 2021.\u00a0<\/em><\/p>\r\n

Read More<\/strong>
4 Science-Backed Ways to Motivate Yourself to Work Out<\/a>
275 Exercises to Shake Up Your Fitness Routine<\/a>
50 Resources That Make Meal Prep a Snap<\/a><\/p>\r\n\r\n\r\n

All images except for the cover one via Daily Burn. Cover image via Shutterstock <\/em><\/p>\r\n\r\n\r\n

Frequently Asked Questions<\/h2>\r\n\r\n

What are the best core exercises for beginners?<\/h3>\r\n

The best beginner core exercises are dead bugs, forearm planks, glute bridges, and bird-dogs. These exercises build foundational core stability without straining the lower back \u2014 a common issue when beginners jump straight to crunches or sit-ups. Start with 2 sets of 8-10 reps (or 20-30 second holds for planks) and progress by adding sets, reps, or duration over weeks. For a full beginner workout that includes core training, Daily Burn offers guided home workout programs<\/a> with certified instructors.<\/p>\r\n\r\n

How do beginners start building core strength?<\/h3>\r\n

Start with core stability exercises 3 times per week for 10 minutes per session. Focus on exercises where your spine stays neutral (planks, bird-dogs, dead bugs) rather than exercises with spinal flexion (sit-ups, crunches). This builds the deep stabilizing muscles that protect your back before progressing to more demanding movements. Combine core work with morning stretching<\/a> and a structured 30-day workout plan<\/a> for comprehensive beginner fitness development.<\/p>\r\n\r\n

Are sit-ups or planks better for your core?<\/h3>\r\n

Planks are generally superior for core development and safety. Research shows planks activate more total core musculature (including the deep transverse abdominis and obliques) while placing significantly less compressive force on the spine compared to sit-ups. Dr. Stuart McGill\u2019s research at the University of Waterloo found that repeated spinal flexion (as in sit-ups) is the primary mechanism for disc injury. Planks train the core\u2019s primary function \u2014 stabilization \u2014 without this risk. For plank progressions and variations, see our no-equipment workout guide<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"

Intimidated by sit-ups? We\u2019ve got a variety of core exercises, designed specifically for beginners. Master all the ab moves here.<\/p>\n","protected":false},"author":8,"featured_media":67250,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,301],"tags":[136,266,430,341,343,100],"class_list":["post-37698","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-workouts","tag-abs","tag-beginner","tag-daily-burn","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/37698","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=37698"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/37698\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/67250"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=37698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=37698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=37698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}