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Many people are shocked to learn that they’ve been working out for decades and have never felt their core turn on.
As a certified personal trainer and Pilates instructor, one of the first things I do with a new client is teach them how to really engage their core. I do this by introducing them to Pilates-based movements. This is because Pilates focuses on precise engagement of the core muscles while using the limbs to make it more challenging.
If you’re a beginner, you may feel intimidated to start working your core, but you may actually be at an advantage! Since you don’t have to fight the muscle memory from years of doing core exercises without the proper activation of your deepest core muscles, you’ll learn proper form from the onset!
Not only are these exercises more effective at strengthening and toning the abs, but studies show that core strength training focused on the deep trunk muscles can help alleviate chronic lower back pain. So whether you’re starting from scratch or you’ve been working your core for years but don’t “feel the burn” anymore, this beginner core workout is for you. These exercises will help you reconnect with your core muscles and see better results from your fitness routine.
Bird dog
This move works the same muscles as the bicycle crunch, but from a different position. Get on all fours with your palms and knees on the ground. Straighten your left arm out in front of you and your right leg out behind you, balancing on your opposite hand and knee. Hold for a few breaths. For an added challenge, bend your left elbow and your right knee in until they touch underneath your stomach. Switch sides and repeat using your right arm and left leg. Continue alternating, performing 10 reps on each side.
Pelvic tilt
Lying on your back, bend your knees and place your feet flat on the ground. Make sure your feet are open as…
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