Building a Strong Foundation: The Importance of Beginner Core Exercises

Get the handout and watch the video for the 2 fundamental beginner core exercises

Embarking on a fitness journey can be both exciting and daunting, especially when it comes to working on the core muscles. Whether you're new to exercise or returning after a hiatus, focusing on beginner core exercises is crucial for laying a solid foundation. Certified Fitness Expert Cathy Florakis emphasizes the significance of starting with fundamental movements to ensure a safe and effective fitness experience.

Why Begin with Beginner Core Exercises?

Beginner core exercises are designed to target the foundational muscles that form the core, including the abdominals, obliques, and lower back. These exercises prioritize controlled movements, stability, and proper form, making them ideal for those who are just starting their fitness journey.

Starting with beginner exercises allows individuals to:

Build Core Awareness: Beginner exercises help develop an understanding of core engagement and activation. This awareness is essential for progressing to more advanced movements in the future.
Prevent Injury: Focusing on controlled and less complex movements reduces the risk of injury, especially for those who may not have a strong fitness background. Proper form is crucial in preventing strains and promoting a safe workout experience.
Establish a Routine: Beginners benefit from establishing a consistent exercise routine. Incorporating beginner core exercises into a workout plan creates a habit and sets the stage for gradual progression.

Cathy Florakis' Recommendations: Standing Jackknife and Dead Bug

Certified Fitness Expert Cathy Florakis advocates for a balanced approach to core training, emphasizing exercises that engage multiple muscle groups. Two fundamental beginner core exercises she recommends are the Standing Jackknife and the Dead Bug.

Beginner's Core Exercise Handout

by Cathy Florakis

The following two exercises help to strengthen core, back, quadriceps, and hamstrings.

Consult your physician before starting any exercise program and stop exercise if you experience any pain

#1 Standing Jackknife

Standing tall keep both feet grounded with toes flat
Raise right leg, reach your left hand to tap the knee of your raised leg, repeat on other side
Progress by reaching for your shin. Progress this even further by reaching for your toe.
Hold onto a steady chair if necessary

#2 Dead Bug

In a supine position, keep your lower back and shoulders on the floor. It is very important to keep “the small” of your lower back pressed down against the ground (pelvic tilt), lift your legs (knees flexed at 90 degrees) so your knees are directly over your hips and lift your hands straight up, elbows above shoulders
Lower and straighten one leg until it’s just above the floor, return to start, repeat with other leg, Next extend one arm straight behind just above floor return to start, repeat other arm
You can progress this by simultaneously straightening and lowering the opposite leg and arm just above the floor

Cathy Florakis CORE Exercises (2 beginner and 2 intermediate exercises)

By incorporating these beginner core exercises into a fitness routine, individuals can gradually progress to more challenging movements as their strength and endurance improve. Cathy Florakis emphasizes the importance of patience and consistency, reassuring beginners that mastering the basics lays the groundwork for a successful and injury-free fitness journey.

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