New Year, New You Core Workout
New Year New You Beginner Core Workout
Ok, we all want to work our core! Your core is what keeps you the most stable! I love working my core. Core is more than just your abs. Core is basically all of your muscles from your shoulders to your hips on the front and in the back. So, for this beginner core workout, we will work ALL of the core! Hooray!
This is the FINAL workout for my New Year, New You Beginner Workout series. We started off with Total Body, then added some Cardio, then did lower body, and upper body. It was a fun series! AND now, you have 5 days of beginner workouts. You could do these for a week and jump start your fitness routines or change up your current fitness routine.
Beginner Core Workout
As with the other 4 workouts in this beginner series, you will do each move for 30 seconds and then rest for 15 seconds before moving onto the next exercise. You will do 3 to 4 rounds for an 18-24 minute workout! And then you are done! YES! Quick and effective!
Here is a video of me doing one complete round of this beginner core workout. Sorry about the little guest at the end…. haha
Plank Extension
- First, start in plank position with your hands under your shoulders and your knees on the ground or on your toes
- Then slowly lift your left arm up above your head to shoulder level
- Next, return it back down
- Then, slowly lift your right arm up above your head to shoulder level
- Next, return it back down
- Repeat
Plank Up Downs
- First, start in plank position with your hands under your shoulders and your knees on the ground or on your toes
- Next, slowly lower down onto your left elbow
- Then, slowly lower down to your right elbow
- Next, raise back up to your left hand
- Then, raise back up to your right hand
- Repeat
Left Side Plank
- First, start laying on your left side
- With your left knee on the ground and your right leg straight raise up on your left elbow
- If you can go up to your hand, that is great!
- Also, you can try this fully on your feet as well
- Hold for 30 seconds
Right Side Plank
- First, start laying on your right side
- With your right knee on the ground and your left leg straight raise up on your right elbow
- If you can go up to your hand, that is great!
- Also, you can try this fully on your feet as well
- Hold for 30 seconds
Superman
- First, start laying on your stomach
- Next, place your arms above your head
- Squeezing your back and glutes, lift your upper body and lower body off the ground
- I am not able to get very high because I am not very flexible in my back but it is ok.
- Slowly lower back down
- Repeat
Dead Bug
- First, start laying on your back
- Then, lift your arms up above your shoulders and you legs bend and knees to 90 degree angles
- Next, bring your left arm down towards your ears and your right leg out in front of you towards the ground
- Then, return back to start position
- Next, bring your right arm down towards your ears and your left leg out in front of you towards the ground
- Then, return back to start position
- Repeat
Marching Bridge
- First, start laying on your back, with your knees bent and feet about 6 in from your butt
- Next, bring your left knee towards your chest
- Then, lower back down
- Next, bring your right knee towards your chest
- Then, lower back down
- Repeat
- If you can lift your glutes off the ground while doing this move, that is what makes it a marching bridge. If your glutes need to stay on the ground, that is just marching and it works your lower abs! 🙂
Bridge
- First, start laying on your back, with your knees bent and feet about 6 in from your butt and hip width apart
- Pushing through your heels, raise your hips off the ground
- Next, hold. Squeeze your glutes and engage your core. Try to not let your knees fall apart or together.
So we did it! This New Year, New You Beginner Workout Series is DONE! Keep on going and soon, you will no longer be a “beginner”! What kind of workout series would you like to see next?
Hi there! I’m Amanda! I founded Fueled by Coffee and Fitness to guide you on your fitness journey with short but sweet workouts, easy food ideas, fitness fashion and family friendly fun!
I need to incorporate some of these into my workout routine. I have a hard time finding good core workouts that don’t hurt my back.
Yeah, I know what you mean! I hope you like these!
I did a lot of Pilates this year (core work) after experiencing an injury. And core work is no joke. When I went back to running, I ran so much faster after really working on my core. This is a great core workout.
I love Pilates! I need to do some more of it!
Thank you for sharing this. I have been trying to work out my abs and just didn’t know where to start. Thanks again
No problem! 🙂
This is such a great tutorial. So many people struggle with core strength when they are just getting started.
Definitely! 🙂
I’ve been doing a lot of the “marching bridges” at the recommendation of my chiropractor and they have helped with my back pain so much. Great list of exercises here!
That is awesome that they have helped with your back pain!!
Such great timing I really need some new core workouts to mix in!
Great!
Ok, you talked me into it! I guess I need to do some core workouts. Pinning for later! 🙂
YAY! 😉
Great series… I just started doing yoga – doing a month beginner challenge on Youtube (Fightmaster Yoga) and I am finding I am enjoying it a ot more then I thought I would.
I love Yoga! It is so beneficial!
With the weather being as nasty as it is and work being so busy, we don’t get to go to CrossFit as often as we’d like. I’d love to see mini-workouts we can do while sitting at our desks.
That is a great one. I have a desk workout for upper body! 🙂 https://fueledbycoffeeandfitness.com/2018/06/14/desk-workout/
Well I’m back from vacation, which means it’s time to get my booty in gear. Saving this!
😀 That’s great! Hope your vacation was nice!
Finding an exercise routine has always been difficult for me but this beginner series has been so helpful! Thank you for making these exercises so accessible to folks who have never stepped foot in a gym!
Yay! I hope you enjoy it!
Oh this is a new form of deadbug for me. I have always seen it on hands and knees and not belly! Definitely gonna try it!
It is a good one!! 😉
My exercise regime came to a halt about a week ago as I’ve been ill… will definitely try this workout when I’m feeling better – I need to work on my core!
I hope you love it!
This looks like such a great workout, and love the video! Thanks for sharing, will be trying it out!
Yay! I hope you enjoy it.
Great job ! Thank you for the motivation here. The first of the year is always the time to focus on working on a new and better year! And no year should be different! I’ll bookmark this for my workouts at home.
Yay! 🙂
My core is wrecked from pregnancy and being overweight. My physical therapist wants me to work on my core for my back issues
Core work will definitely help with back problems!
I’ve been wanting to switch up my core workout routine so I think I will give this exercise a try! Love that you can do it at home, too!
Yay!
These are perfect to do even at home!
I’ve been wanting to find core strengthening exercises I can easily do at home. This is perfect! Thank you for including great instructional pictures.
No problem! 🙂
These are very good yet simple workouts for core strength that we can do anywhere. Thanks for sharing
These exercises look pretty cool. I need to try some of the. Thanks for sharing!
To be honest, this is the most perfect timing. I need to get in shape after all the Christmas eating xx
Yay!
Once I get better i need to do this workout. I have protein shakes all lined up and my fav yoga pants waiting!
Sounds good! 🙂