As the New Year rolls around

As the New Year rolls around, many of us feel the drive to reinvent ourselves, set new goals, and embark on journeys toward healthier lifestyles. One of the most common fitness goals is strengthening the core—a vital area that contributes to overall stability, posture, and functional strength. If you’re looking to build a strong foundation, this beginner’s core workout is your gateway to a fitter, more resilient you.

Important Mention

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The Importance of Core Strength

Before diving into the workout, it’s essential to understand why the core is so crucial. Contrary to popular belief, the core isn’t just your abs. It encompasses all the muscles from your shoulders to your hips, both front and back. This includes the rectus abdominis (the “six-pack” muscles), obliques, lower back muscles, and even deeper stabilizing muscles like the transverse abdominis. A strong core helps in performing daily activities with ease, prevents injuries, and enhances overall athletic performance.

A Journey Through the New Year, New You Beginner Workout Series

This core workout is the final installment in our “New Year, New You Beginner Workout” series. If you’ve been following along, you know that we’ve already tackled total body, cardio, lower body, and upper body workouts. Now, with this core workout, you’ll have a complete, well-rounded routine that you can do over five days to kickstart your fitness journey or add variety to your current routine.

Structure of the Core Workout

Like the other workouts in this series, this core routine is designed to be quick yet effective. Each exercise will be performed for 30 seconds, followed by a 15-second rest. You’ll repeat the circuit for 3 to 4 rounds, totaling an 18-24 minute workout. Not only is this efficient, but it’s also manageable for beginners.

Beginner Core Workout: Detailed Breakdown

Below is a detailed guide to each exercise in this core workout. Follow along with the video provided to see a complete round in action. And don’t worry if you have a little guest interrupting your workout—life happens, and fitness can be fun!

1. Plank Extension

Muscles Worked: Shoulders, abs, lower back
How to Perform:

• Start in a plank position, with your hands directly under your shoulders and your body in a straight line. You can keep your knees on the ground for an easier modification or stay on your toes for more challenge.
• Slowly lift your left arm above your head to shoulder level, then bring it back down.
• Repeat the movement with your right arm.
• Continue alternating arms for 30 seconds.

Tips: Maintain a stable core throughout the movement to prevent your hips from sagging or twisting.

2. Plank Up-Downs

Muscles Worked: Shoulders, triceps, abs
How to Perform:

• Begin in a plank position, as described above.
• Lower your left elbow to the ground, followed by your right, so that you’re now in a forearm plank.
• Reverse the movement by pushing up with your left hand, then your right, returning to the starting plank position.
• Repeat the sequence, alternating the leading arm each time.

Tips: Keep your movements controlled and steady. Avoid rushing to maintain form and effectiveness.

3. Left Side Plank

Muscles Worked: Obliques, shoulders
How to Perform:

• Lie on your left side with your left knee on the ground and your right leg extended straight.
• Raise your body onto your left elbow, forming a straight line from your head to your feet.
• Hold this position for 30 seconds.

Modifications: If you’re comfortable, you can progress by lifting your hips higher, supporting yourself on your hand instead of your elbow, or by stacking your feet and lifting your entire body off the ground.

4. Right Side Plank

Muscles Worked: Obliques, shoulders
How to Perform:

• Follow the same instructions as the left side plank, but this time on your right side.
• Hold for 30 seconds.

Tips: Focus on keeping your body aligned and your hips lifted throughout the hold.

5. Superman

Muscles Worked: Lower back, glutes, shoulders
How to Perform:

• Lie face down on the floor with your arms extended above your head.
• Simultaneously lift your upper body and lower body off the ground as high as you comfortably can, squeezing your back and glutes.
• Hold the position briefly before lowering back down.
• Repeat for 30 seconds.

Tips: The range of motion will vary depending on your flexibility. The key is to engage your back and glutes without straining.

6. Dead Bug

Muscles Worked: Abs, hip flexors
How to Perform:

• Lie on your back with your arms extended towards the ceiling and your legs bent at 90 degrees.
• Slowly lower your left arm towards the ground while simultaneously extending your right leg towards the floor, keeping your lower back pressed into the ground.
• Return to the starting position and repeat on the opposite side, lowering your right arm and extending your left leg.
• Continue alternating for 30 seconds.

Tips: Focus on controlled movements to keep your core engaged and prevent your lower back from arching.

7. Marching Bridge

Muscles Worked: Glutes, hamstrings, lower back
How to Perform:

• Lie on your back with your knees bent and feet about six inches from your butt, hip-width apart.
• Push through your heels to lift your hips off the ground, forming a straight line from your knees to your shoulders.
• While holding this bridge position, lift your left knee towards your chest, then lower it back down.
• Repeat with your right knee, alternating sides for 30 seconds.

Modifications: If keeping your hips elevated is too challenging, you can perform the movement with your glutes on the ground, focusing on the marching motion.

8. Bridge

Muscles Worked: Glutes, hamstrings, lower back
How to Perform:

• Start in the same position as the marching bridge.
• Push through your heels to lift your hips off the ground, forming a straight line from your knees to your shoulders.
• Hold this position, squeezing your glutes and keeping your core engaged.
• Avoid letting your knees fall apart or together—keep them aligned with your hips.

Tips: Focus on the squeeze at the top of the movement and maintain a strong core to prevent overextension of your lower back.

Integrating the Core Workout into Your Routine

Completing this core workout, along with the rest of the “New Year, New You” series, gives you a well-rounded fitness foundation. You can incorporate this routine into your week as follows:

• Monday: Total Body
• Tuesday: Cardio
• Wednesday: Lower Body
• Thursday: Upper Body
• Friday: Core
• Saturday: Active Rest (Light walking, stretching, yoga)
• Sunday: Rest or optional repeat of a favorite workout

Conclusion: Embrace the New Year, New You Challenge

Starting a new fitness routine can be daunting, but by breaking it down into manageable steps, you’re setting yourself up for success. This beginner core workout, paired with the other workouts in the series, offers a comprehensive, full-body approach that’s both challenging and rewarding. Remember, consistency is key. As you progress, you’ll notice improvements in your strength, stability, and overall fitness level.

So, are you ready to embrace the “New Year, New You” challenge? With these workouts, you have the tools you need to kickstart your fitness journey and achieve your goals. Here’s to a stronger, healthier you in the New Year!