6 Core Exercises for Beginners (No Sit-Ups Needed)

“I want to work on my core” is one of the things I hear most from parents. Often what they mean is: my back aches, I feel a bit wobbly, and I have no idea where to start. Endless sit-ups are not the answer. Your core is a whole team of muscles around your middle, and it works best when it learns to keep you steady. Here are the core exercises for beginners I use with new clients in Archway, with step-by-step cues and easier and harder versions for each.

What is your core, really?

Your core is more than your six-pack muscle. It includes the deep muscles that wrap around your middle, the muscles along your spine, your bum, your diaphragm (for breathing) and your pelvic floor. Together they help you stay upright, pass force between your arms and legs, and protect your back when you lift a car seat or a bag of shopping.

The NHS lists the abdomen and back among the major muscle groups that strengthening activities should work on at least 2 days a week (NHS physical activity guidelines for adults).

Important: if you are pregnant, recently had a baby, have tummy muscle separation, pelvic floor symptoms or back pain, check with your GP or a physio before starting core work. My posts on tummy gap after pregnancy and pelvic floor and exercise classes explain more.

6 core exercises for beginners

Breathe throughout. If you catch yourself holding your breath, ease off.

1. Dead bug

1. Lie on your back, knees bent at 90 degrees over your hips, arms reaching to the ceiling.
2. Gently press your lower back towards the floor.
3. Breathe out and slowly lower your right heel to tap the floor.
4. Bring it back and repeat with the left.
5. Keep your lower back still the whole time.

Easier: keep your arms on the floor and just tap heels. Harder: straighten the leg and lower the opposite arm overhead at the same time.

2. Glute bridge

1. Lie on your back, knees bent, feet flat and hip width apart.
2. Gently brace your tummy.
3. Squeeze your bum and lift your hips until you are in a line from shoulders to knees.
4. Hold for 2 seconds without arching your lower back.
5. Lower slowly.

Easier: smaller lift. Harder: single-leg bridge.

3. Bird dog

1. Start on hands and knees, hands under shoulders, knees under hips.
2. Brace your tummy as if someone might balance a cup of tea on your back.
3. Slowly reach your right arm forward and your left leg back.
4. Hold for 2 seconds, keeping your hips level.
5. Return and switch sides.

Easier: move only a leg or only an arm. Harder: hold each rep for 5 seconds.

4. Plank

1. Place your forearms on the floor, elbows under shoulders.
2. Step your feet back so your body is in a straight line.
3. Squeeze your bum and brace your tummy.
4. Keep your neck long and breathe steadily.
5. Hold for 15 to 20 seconds to start.

Easier: plank on your knees, or hands on a worktop. Harder: slowly tap one shoulder at a time, keeping hips still.

5. Side plank

1. Lie on your side, elbow under your shoulder.
2. Bend both knees behind you.
3. Lift your hips so your body forms a line from head to knees.
4. Hold for 10 to 20 seconds.
5. Switch sides.

Easier: do it against a wall, standing. Harder: straighten your legs and stack your feet.

6. Suitcase carry

1. Hold a heavy bag, kettlebell or full shopping bag in one hand.
2. Stand tall, shoulders level.
3. Walk slowly for 20 to 30 steps without leaning to either side.
4. Put it down, swap hands and walk back.

Easier: a lighter bag. Harder: a heavier load or a longer walk. This is the most “real life” core exercise there is for parents.

A 10-minute core routine

1. Warm up for a few minutes with marching and shoulder rolls.
2. Do 8 dead bugs each side, 10 glute bridges and 6 bird dogs each side.
3. Hold a plank for 20 seconds and a side plank for 15 seconds each side.
4. Rest a minute, then repeat once more.
5. Finish with 2 suitcase carries each side if you have something to carry.

Do this 2 or 3 times a week. It pairs well with a few push-ups at whatever level suits you.

Where a small-group class fits

Core work is all about small details: is your back arching, are you holding your breath? In SYP Bootcamp in Archway there are never more than 10 people, so I can spot these and give you the right version. Every session is 45 minutes and £15. See this week’s class times on the booking page.

FAQs

Are sit-ups good for beginners?

They are not essential. Exercises that teach your core to stay steady, like dead bugs, planks and carries, are a more useful starting point for most beginners, and are often more comfortable for the neck and back.

How often should I train my core?

Two or three times a week is plenty for most people. Your core also works hard during squats, push-ups and carrying, so it gets trained in other exercises too.

Will core exercises flatten my stomach?

Core exercises make the muscles stronger, but they cannot target fat in one area. How your tummy looks depends on lots of things, including your overall activity, eating and sleep.

Want to build a stronger middle with a coach watching? Book my £15 class or WhatsApp me on 07301 512215. Live in Tufnell Park and want 1-1 help? See my personal training in Tufnell Park.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.