Beginner Core Workout

Core Workouts for Women & Men

  • beginner level
  •  

Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Day 1

This daily workout contains 10 activities, you'll be doing the following activities:

Prone cobra on stability ball
Sets: 3 Reps: 12

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Kneeling psoas stretch
Sets: 2 Reps: 2

Stability ball bridge
Sets: 3 Reps: 12

Prone iso abs elbow plank
Sets: 3 Reps: 12

Four point abdominal drawing in maneuver
Sets: 3 Reps: 12

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 2 Reps: 2

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Wall calf stretch (straight knee)
Sets: 2 Reps: 2

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Day 2

Rest day!

Day 3

This daily workout contains 10 activities, you'll be doing the following activities:

Prone cobra on stability ball
Sets: 3 Reps: 12

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Kneeling psoas stretch
Sets: 2 Reps: 2

Stability ball bridge
Sets: 3 Reps: 12

Prone iso abs elbow plank
Sets: 3 Reps: 12

Four point abdominal drawing in maneuver
Sets: 3 Reps: 12

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 2 Reps: 2

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Wall calf stretch (straight knee)
Sets: 2 Reps: 2

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Day 4

Rest day!

Day 5

This daily workout contains 10 activities, you'll be doing the following activities:

Prone cobra on stability ball
Sets: 3 Reps: 12

Piriformis release foam roller (SMR)
Sets: 2 Reps: 2

Kneeling psoas stretch
Sets: 2 Reps: 2

Stability ball bridge
Sets: 3 Reps: 12

Prone iso abs elbow plank
Sets: 3 Reps: 12

Four point abdominal drawing in maneuver
Sets: 3 Reps: 12

Kneeling Latissimus dorsi ball stretch with single arm
Sets: 2 Reps: 2

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Wall calf stretch (straight knee)
Sets: 2 Reps: 2

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

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