Best Low Strain Core Workouts
The core is the foundation of strength, and a strong core gives you the power to lift things such as groceries and laundry comfortably. Beginners usually have a problem with their lower back because they lack a strong core. A solid core can increase stability and give the abs you’ve been looking for. The good thing is that you can strengthen your core without fancy gym equipment. Below are the best low-strain core workouts for beginners.
1. Bird-Dog Crunch
The first thing you have to do on your journey to a stronger core is activated the core. Start by kneeling on all fours and extend one arm and then the opposite leg. Remember to draw in the abs as you perform the exercise.
Move your knee and elbow towards the center while rounding your back. Repeat the procedure several times before switching sides.
2. Hollow Body Hang
You start by lying flat on the floor, with your legs down in front of you and your feet together. Extend both arms out to the sides of your head. Remember to keep your abs tight as you move.
Now lift yourself up into a hollow position, using only your hand strength to support you straight up. Return back to the beginning position, and then repeat several times before switching sides.
3. Reclining Ab Wheel Rollouts
What makes these core exercises so good is they are just simple movements that can be done in much less than one minute on each side. Start by lying on the floor with your elbows bent and knees bent at a 90-degree angle.
Hold an ab wheel with both hands and draw in your abs. Bend at the waist, using the core to hold your body steady. Remember to keep your abs tight as you extend out towards the floor. Slowly make your way back toward the upright position as you exhale. Repeat several times before switching sides of working oblique muscle groups to strengthen what can be a weakness for many people.
4. Seated Ab Tucks
Lying on your back, bend one knee so that it rests across the other leg’s thigh. Now extend both arms out from above your head, keeping them straight while doing so.
The abs are to be kept tight as you now bend forward over the extended leg, lowering your head in between them. Now try to extend the arms and legs out as far as you can while remembering to keep your abs tight as you do so.
Slowly return back to the starting position, and then repeat several times before switching sides of working for oblique muscle groups.
5. The Woodchopper
The first step is to get down on all fours, with your knees directly under your hips and wrists directly under your shoulders. Now lift one arm straight up towards the ceiling, maintaining a flat back position.
The other hand should be placed on the opposite side of the waist for support. Remember to keep your abs tight as you flex the lower back, lifting the arm up and back without allowing your ribs to protrude out.
Slowly begin lowering the arm back down while pulling the abs in towards each other, then repeat several times before switching sides of working for oblique muscle groups.
6. Child’s Pose Holds
Start by lying flat on the floor with one leg stretched straight out in front of you and bent at the knee, resting on a folded towel or pillow for support. Extend all four limbs up to a vertical position, with your torso and head forming a straight line from ankles to neck.
Now lift one hand up above you while curling your tailbone into a small ‘C. Now use the other hand to place your forearms against the inner thighs.
Next, lift the leg up to feel where it is comfortable for you, and avoid locking out with your back. Now slowly bring that leg down as you move towards your forehead, forcing your hands to go further down as well. Repeat several times before switching sides of working for oblique muscle groups.
7. Plank Rollouts
Start by getting into a wide-plank position on both hands and knees. The hands should be directly under the shoulders with elbows close to the body while keeping a slight bend in the knees so that they don’t touch the floor when you sit back up.
Now move the left hand and right knee towards the outside of your body while drawing in the abs. Return to the start position and repeat several times before switching sides of working for oblique muscle groups.
8. Side Plank Holds
Start by lying on your right side with your right arm extended out to the side and your left leg bent so that it is perpendicular to the floor. Your left forearm should be beneath your shoulder, with it touching or nearly touching the floor.
Now lift up from that side with both hands, then slowly return back down, remembering to keep your abs tight as you do so.
9. Rear Foot Elevated Plank (RFEP)
Start by lying on your stomach with one arm out in front with your palm facing the floor, using your elbow for support. The other arm is out to the side with the palm facing the floor, using that elbow for support.
Now move the right foot back so that it is directly below the right shoulder and then lift it up so that you are balancing on your left hand and foot.
Now flex both elbows to move towards the ceiling, keeping them straight as you do so. Slowly lower back to starting position while thinking about pulling in those abs. Repeat several times before switching sides of working for oblique muscle groups.
10. Side Bridge Holds
You start by lying on your stomach, with your right arm extended out to the right side and your left leg bent at a 90-degree angle. Now draw in those abdominals and raise up into a side bridge position.
Moving only with the momentum of the arm, slowly lower back down while still keeping those abs tight. Repeat several times before switching sides of working for oblique muscle groups.
11. Side Plank Chest Presses
Lay on your stomach and prop yourself up on one forearm and one knee, then extend the left hand out to the side with your palm facing downward, using that elbow for support. Remember to keep your abs tight as you slowly bend over into a side plank position.
These are some of the best core exercises for working for oblique muscle groups. Remember, whether you use free weights, weight machines or your own body weight, the important thing is to pay attention to form and avoid over-straining those muscles. However, if you feel that these workouts are stalling out or not challenging enough, the next step would be to include a few more exercises on each side so that you can have something new to work towards.