The following exercises are basic moves targeting the abs and back and are perfect for beginners who are just getting started with a core strength workout. If you need support, place a rolled up towel under your hips to support your lower back.
- Check with your doctor if you have any injuries or medical conditions
- Warm up with light cardio before this workout
- Perform 1-3 sets of 10-16 reps
- Do each exercise slowly and focus on good form
Crunch
Lie on your back with your hands crossed across your chest or with your fingers on the sides of your head. Place your feet on the floor with legs bent. To begin the exercise, lift your torso, lifting shoulder blades off the floor and crunching your rib cage towards your lower belly. Hold for two counts, then lower slowly to the starting position. Repeat for 10-16 reps.
Reverse Crunches
Lie on your back with knees bent, feet a few inches off the floor. Slowly contract the abdominals, focusing on rotating the pelvis up and bringing your knees towards your rib cage. Concentrate on letting your abs do the work. Hold at the top then slowly lower your knees to the starting position. Repeat.
