best core exercises for a newb? advice please!

emzyfish
emzyfish Posts: 40 Member
in Fitness and Exercise
All right, let me preface this by being totally honest: I am WAY out of shape for a 24-year-old. Like it's awful. BUT, I am on the road to fixing that -- I'm 28 pounds down through diet and exercise, but pretty much all of my exercise is cardio (I go to the gym three or four times a week for an hour and just stay on the ellipticals or the stationary bikes).

So, that's all going great... but my core is super weak. :( I don't have any equipment at home, and tbh I kind of am too chicken to use the equipment at the gym, because it's always in heavy use and social anxiety and all that jazz.

So basically, tldr; what are the best non-equipment based core-strengthening exercises that can be executed by a way out of shape newb? HALP!

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    Planks and variations. Find some Pilates inspired core workouts on YouTube. I like POPPilates and Coach Nicole BeFit 30 day six pack has good stuff, too.
  • llkilgore
    llkilgore Posts: 1,169 Member
    Try this several times a week: http://scoobysworkshop.com/2012/07/01/rotisserie-functional-core-abs-workout/
  • Lupercalia
    Lupercalia Posts: 1,857 Member
    Planks. But honestly, you should tackle that fear and learn to lift weights! Nothing will build your core strength and change your body like the big compound lifts will!
  • cjcmrn
    cjcmrn Posts: 134 Member
    Any dvd with Jillian Michaels or Jackie Warner, they have awesome ab workouts with circuit training, I've noticed a big difference in my stomach doing this. My stomach used to be past on boobs (on a side silhouette) now they aren't YAY
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
    The most incredible core exercise in the world is the properly performed barbell squat. Barbell deadlifts are a close second.
  • emblu
    emblu Posts: 272 Member
    Planks lol seriously they work but other than that learn to ride a unicycle, its the best core exercise around. A swimmer I know was told to do this and got fab results :)
  • Sparlingo
    Sparlingo Posts: 938 Member
    I am also a twenty-something that has an incredibly weak core, but I am working on it! What's helping me is going to a weightlifting class twice a week; it helps having someone else show you/tell you how to lift, and any good class will always have a focused core element as well. Lots of planks (ugh, hate/love them!)

    Also, if you can get your hands on a bender ball (I think they're $10ish?), it's a little squishy dodgeball-looking thing that you tuck under your tailbone for support and lean back on before doing crunches and other ab exercises. I definitely feel a lot more burn in my rectus and obliques when using it.
  • mfpcopine
    mfpcopine Posts: 3,093 Member
    Planks and crunches, but as someone else said, if you lift weights with proper form that will help. You naturally use your core muscles to stabilize your body.

    The bicycle exercise is supposed to be very effective. If you are ever in a gym, the Captain's Chair station is an excellent exercise and more fun than the floor exercises.
  • anjeden
    anjeden Posts: 15 Member
    Doing planks (as everyone has mentioned) on your elbows is a nice way to start. Start with doing 20 second planks and build seconds as possible.

    For crunches, a balance ball helps extend your crunch. . .and you feel your muscles lengthen.

    Bird-dogs are a nice core workout and change up. and "superman" or reverse crunches.

    Consider engaging your core while doing your cardio by focusing on proper posture.

    Consider a spin class for beginners. . .the position really engages core muscles for those new to the position.

    Cheers!
  • IzzyBooNZ1
    IzzyBooNZ1 Posts: 1,289 Member
    I have a question regarding engaging the core while during an exercise, I find this hard to do. Like I can engage my core ok when doing planks, but if doing cardio I find it very hard to do...like trying to concentrate on too many things at once,
    Is this something that comes with a stronger core?
  • ameliaannakin
    ameliaannakin Posts: 344 Member
    The 8 minutes ab workout on YouTube is brilliant... http://www.youtube.com/watch?v=sWjTnBmCHTY. I felt a huge difference when I started doing it :)

    Ax
  • OddChoices
    OddChoices Posts: 244 Member
    Doing planks (as everyone has mentioned) on your elbows is a nice way to start. Start with doing 20 second planks and build seconds as possible.

    For crunches, a balance ball helps extend your crunch. . .and you feel your muscles lengthen.

    Bird-dogs are a nice core workout and change up. and "superman" or reverse crunches.

    Consider engaging your core while doing your cardio by focusing on proper posture.

    Consider a spin class for beginners. . .the position really engages core muscles for those new to the position.

    Cheers!

    I spin 2-3 times a week. I agree that spinning helps build a strong core. Also planks, goblet squats, leg raises and deadlifts.

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