here are the four best core exercises that beginners can do from home
hey it's coach Tyler from warriormade.com coming to you from right here in my
living room and right now I'm gonna give you a free follow a long workout that
you can use anytime you want to target your core work that excess fat off your
midsection and slim up your waist I'll give you different levels of each
exercise so anyone can do them no matter how fit you currently are even if you're
injured or have physical limitations this workout is a great starting point
if you're looking to make a body transformation in fact we use similar
workouts just like this with thousands of our members to achieve incredible
results and stay with me to the end of this video because I want to give you an
awesome freebie it's a tool that we use to help our members determine their
unique core title which gives you the exact exercises that you should use and
the ones to avoid if you want the best results possible for your individual body
as always you should consult with your personal care provider before you take
on any new exercise program or routine now core exercises are the foundation of
your entire body every movement you make stems from your core in order to slim
down your waistline and get toned or even six-pack abs you need to be
following the right exercise in a progressive order to properly activate
your core and kickstart your weight loss goals so let's jump into the workout I
have for you today okay so here's how this is gonna work we're gonna do four
beginner core exercises I'm gonna describe each core exercise first all
the details that you need to know to do it with perfect form so you don't hurt
yourself then from there you can do the exercise for 30 seconds along with me
then I'll go to the next exercise and repeat the process and overall we're
gonna do those four exercises you can have about two minutes of actual
core work and afterwards you'll see that you can get a great core workout in just
two minutes so let's get started with the first exercise the reverse crunch
okay to do the reverse crunch with perfect form follow along to these steps
and then we'll go ahead and do the full routine so start out on your back the
biggest thing that you want to do is you want to press your lower back into the
ground so the most common thing that people do with reverse crunch is as they
bring their legs down their lower back lifts off the ground like this and
create some space and what that's doing is putting pressure on your spine
instead of on your abdominal muscles so the first thing you have to focus on is
pressing your lower back into the ground and don't let it lift the entire time
from there make a diamond with your hands just like this and put it
underneath your tailbone just like that press that lower back in the ground
think about being tall at the top of your head now inhale as you drop your
heels towards the ground exhale as you bring your knees back up towards your
chest so
and really just focus on lower back into the ground tall to the top of your head
and your breathing and here's what we're gonna do we're gonna go ahead and do
these reverse crunches for 30 full seconds while maintaining perfect form
all right let's get ready in three two one and go
make sure to keep your lower back pressing to the ground the entire time
remember to squeeze your legs together the entire time
remember to inhale as you go down and exhale as you go up
three two one and rest
alright great job on the reverse crunch
you should probably already feel your abdominal muscles working a little bit
but we're going to the next exercise which is called the kneeling plank I'll
show you a few key things to think about to make sure you're doing this with
perfect form and then just like with the reverse crunch we're gonna hold it for
30 seconds to really work your core okay so to start out with come into a
kneeling position and then going to bring your elbows to the ground and you
gonna press your elbows into the floor now the most important part is the
position between your knees hips and shoulders so most people plank and they
stick their butt up in the air like this but what I want you to do is to squeeze
your glutes squeeze your butt muscles as tight as you can and when you do that
you're gonna bring your body into alignment from your knees through your
hips and all the way through your shoulders okay so squeeze those glutes
don't let those glutes go the entire time then just like your first crunch
tuck your chin and think about pressing tall from the top of your head now the
last thing we're gonna wanna think about with the kneeling plank is instead of
pushing it up like this with your arms you gunna wanna think about dragging
your elbows towards your hips when you create that little bit of pressure
not actually gonna move but when you create that little bit of pressure like
that you gotta feel your core muscles work twice as hard it's gonna be way
better for your core so thinking of those things squeezing the glutes tall to
the top your head and drag your elbows back towards your knees let's get ready
to hold that kneeling plank three two one and go
hold and remember to breathe
press your forearms into the ground and drag your elbows back towards your belly
button to make your abs fire harder
keep it up let's go
five four three two one
and rest all right great job on the kneeling plank we've got two exercises
down and we've got two to go so the next one is called the mountain climber and
it's probably the most difficult exercise I'm gonna show you today so
make sure you take it very slow and if need be we're gonna show you a different
variation that you can do using a chair or the back of a couch to make it even
easier for you but I'll describe it right now and how to do it with perfect
form so for the mountain climber you're gonna come into the same position as you
did for the plank only you're gonna have your hands flat on the ground and this
time you're gonna lift up on your toes into a full push-up position from here
press your hands to the ground think tall to top your head and one by one
you're gonna knee up and back and your knee up and
back start slow and use small range of motion at first and then as you get
better at this you can move even faster to the point where you're almost running
in place okay so think about those cues as you do the mountain climber and again
take it easy don't push yourself too much move slow if it's exercise let's
get ready for thirty seconds of the mountain climber in three two one and go
if this is too hard try this instead
make sure all the points of your hand are in contact with the ground and grip
the ground with your fingers
turn your elbow pits forward to really activate your shoulders
Three two one and rest alright great job on the mountain climber that
one was probably pretty tough and we only have one exercise left so you only
got 30 seconds left so stick with me because I really want you to feel that
burn in your core from these four exercises now the last one is called the
kneeling inchworm so I'm going to walk you through how to do the kneeling
inchworm with perfect form and then we're gonna do this final exercise for
30 seconds you're almost there ok so come into the same position as you had
to the mountain climber only this time you're gonna be down on your knees now
bring your hands closer to your knees squeeze your gluts just like we did with
the plank as tight as you can and it's gonna put you in this round posture
that's okay right now because it's gonna keep your core tight and in the right place now from there keep your elbows as
locked as you can keep them and walk your body out as far as you can like
this so you gonna walk your arms out as far as you can keep those glutes tight
keep those glutes tight and when you get up to a certain point in a feat of core
really start to work it doesn't matter how far you go go as far as you can
while squeezing your glutes and then press up one arm at a time trying to
keep those elbows as straight as possible so really using your shoulder
blades to move not your elbows to move okay so that's all you got to think
about when doing the kneeling inchworm let's get started last set thirty
seconds three two one and go
if this is too hard try this instead
try and see if you can go a little bit further on every single rep
keep it up you're almost done
three two one and rest
all right great job and thank you so much for following along and committing
to the workout now I have that awesome freebie for you as promised the core
type quiz so just click the first link down in the comments below I'm gonna
pin it there for you once you click that link I want to give you free access to a
special core type quiz that we created and if you're new here remember to
subscribe and click the bell to get notifications for all our latest videos
and let me know down in the comments what exercise you felt activated your
core the most take care and I'll see you next time