Ab Workouts For Beginners: 20 Basic Core Exercises You Can Do At Home

Let’s get to the core of the issue. With fitness, a strong core provides the foundation for everything else, from mobility to endurance to overall well-being. And contrary to popular belief, core workouts don’t need to be an endless array of crunches!  

There are many beginner-friendly core exercises you can incorporate into your routine, plus many benefits of even the most basic ab workouts. In this guide, we’ll lead you through 20 of the best core exercises for beginners, as well as provide strategies and safety tips to help you get started. 

So strap in. Your journey to a stronger core starts here!

What are Basic Core Exercises?

Basic core exercises extend beyond abdominal workouts, focusing on a variety of core muscles that differ from what we typically think of as “abs.” The core muscles include many different muscle groups.

Core exercises help balance these muscle groups to create a strong core overall instead of just aiming for six-pack abs (which don’t support the spine and are mainly cosmetic). 

The Benefits of Basic Core Workouts

The full list of benefits of a regular core routine would be impossible to get through in this introductory guide (if you want to be done reading this article sometime today). 

But a few of our favorite perks of mastering basic core exercises are that they: 

• Enhance posture and balance
• Strengthen stability
• Contribute to overall physical fitness
• Reduce back pain
• Improve spinal health

Core exercises provide such wide-ranging benefits because they encompass so many muscle groups, as mentioned above. So, when trying out the 20 exercises below, remember to mix them up!

20 Basic Core Exercises to Try at Home

Without further ado, let’s jump into the moves themselves. Since there are SO many basic core exercises to choose from, we’ve done the hard work of whittling it down to the top 20 core exercises for beginners. 

1. Russian Twists

Sit on the ground with your knees bent and your feet lifted slightly off the ground. Lean back at a 45-degree angle, holding your hands together in front of you. Twist your torso to the right, then to the left, engaging your obliques.

2. Flutter Kicks

Lie on your back with your legs and arms at your sides. Lift your heels about 6 inches off the floor. Make small, rapid up-and-down scissor-like motions with your legs.

3. Crunches

Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your head. Curl up and forward so your head, neck, and shoulder blades lift off the floor.

4. Leg Raises

Lie on your back, legs straight, with your hands under your glutes for support. Slowly raise your legs to a 90-degree angle, keeping them straight. Lower them back down without touching the floor.

5. Planks

Lie face down, then lift your body on your elbows and toes. Keep your body in a straight line from head to heels. Hold this position, engaging your core muscles.

6. Seated Sprinter

Sit on the ground, lean back slightly, and engage your core. Lift your feet off the ground and mimic a running motion, alternating your legs and arms.

7. Boat Pose

Sit with your knees bent and your feet on the floor. Place your hands behind your knees, lean back slightly, and lift your feet, bringing your shins parallel to the floor. Extend your arms forward so they’re parallel to the floor, keeping your balance. For an extra challenge, straighten your legs to create a 45-degree angle with the floor.

8. Star Plank

Start in a side plank position. Extend your top arm and leg outward, forming a star shape. Hold this position, then switch sides.

9. Superhero

Lie face down on the floor with arms and legs extended. Simultaneously, lift your arms, legs, and chest off the ground. Hold briefly, then return to the starting position.

10. Dead Bug

Lie on your back with your arms extended towards the ceiling. Lift your legs, knees bent at 90 degrees. Lower the opposite arm and leg towards the floor, then switch sides.

11. Seated Leg Lifts

Sit on the edge of a chair with your legs extended. Lean back slightly and hold the sides of the chair for support. Lift your legs up and down, keeping them straight.

12. Mountain Climbers

Start in a high plank position. Rapidly draw one knee into your chest at a time, alternating legs.

13. Hollow Body Hold

Lie on your back and extend your arms overhead. Lift your arms and legs off the ground, pressing your lower back into the floor. Hold this position, keeping your body in a slight "U" shape.

14. Leg Circles

Lie on your back with your arms at your sides. Lift one leg towards the ceiling and circle it clockwise, then counterclockwise. Repeat with the other leg.

15. V-Ups

Lie on your back with your legs extended and your arms overhead. Lift your legs and torso simultaneously, reaching for your toes. Lower back down without touching the floor.

16. Situps

Lie on your back, knees bent, feet anchored. Fold your arms across your chest. Curl your upper body all the way up towards your knees, then slowly back down.

17. Knee Pull-Ins

Sit on the edge of a chair or bench. Lean back, lift your knees towards your chest, and extend your legs.

18. Burpees

Start in a standing position. Drop into a squat, place your hands on the floor, and jump back into a plank. Do a push-up, jump your feet back to your hands, and explosively jump up.

19. Wipers

Lie on your back with your arms extended to the sides. Lift your legs towards the ceiling and lower them to one side, then the other, like a windshield wiper.

20. Bicycle Kicks

Lie on your back with your hands behind your head. Bring your knees towards your chest and lift your shoulder blades off the ground. Alternate between touching your elbow with the opposite knee as you straighten the other leg.

Remember to start slowly with any new exercise. Focus on perfecting your form and building strength over time. Consistency is critical to a strong core.

Want more core inspiration or need some extra guidance on form? Download the PF App for tons of free tutorials.

Incorporating Ab Workouts into Your Routine

Rome wasn't built in a day, nor is a core routine built overnight. Every successful and long-lasting fitness journey begins slow and steady.

Begin by incorporating core exercises into your existing routine, intentionally avoiding overworking the same muscle group on consecutive days. This allows you to gradually build core strength without strain. Throw in a few of the above ab exercises into your day two or three times a week, and create a balanced schedule that includes cardio and strength exercises.

Patience is important, as achieving core strength takes time. Incorporating ab workouts should feel like a natural extension of your workout regimen, contributing to a well-rounded and effective fitness routine.

Listen, community is key—don’t go it alone. Find a Planet Fitness near you for support and expert guidance!

Safety Tips for Ab Workouts

If your core exercises aren't bringing you the benefits you expect after a few months of slow and steady routine building, it's time to reassess your routine or technique.

Stay in tune with your body and listen to its signs. If you experience any issues like pain or discomfort, reassess your workout plan and consult with a trainer or doctor to see how you can tweak your routine.

Supplementing Your Ab Workouts

Creating a core routine is part of a balanced fitness regimen. Be sure to supplement ab workouts with strength training, cardio, flexibility and stretching, and other exercises to bring out the best results in your fitness journey.

A well-rounded approach to fitness ensures balance, prevents overtraining certain muscle groups, and promotes harmonious development of the entire body.

Start your fitness journey now with the FREE PF App, and check out tons of on-demand workouts that focus on your core—and beyond!