No planks or sit-ups—I’m a PT and these are the five moves I believe all beginners should start training their deep core with
I used them myself when rebuilding my core strength after an injury
If you’re getting back into fitness after a break or an injury, your body may find the core exercises that are commonly recommended too difficult.
If you’re working with a trainer, the good news is that they’ll teach you modifications that suit your ability while still providing enough a challenge for you to get stronger.
But if you’re not working with a trainer, you may just try and struggle through, which could mean you don’t activate the right muscles.
Larger, more dominant muscles may take over, leaving smaller stabilizing muscles unactivated or underworked.
By scaling back, you’ll strengthen the smaller muscles that act as your body’s scaffolding and have a better chance of discovering how it feels to actually engage your core, developing a mind-muscle connection.
This is exactly what I discovered when recovering from a disc injury. My recovery program involved rebuilding my core to better support my lower spine. Scaling back to very beginner moves was essential and crucially, it taught me the importance of progression.
Here’s a core workout I’ve designed for beginners, featuring exercises I used myself during my recovery. These moves focus on building foundational strength, mainly in the lower, deeper core.
1. Dead bug floor tap
Sets: 3 Reps: 6-8 each side
- Lie on your back and lift your legs, bending your hips and knees to 90° so your shins are parallel to the floor.
- Keep your arms by your sides with your palms down (you can progress to lifting them overhead as you get stronger).
- Slowly lower one foot to tap the floor in front, keeping a 90° bend in your knee.
- Return to the starting position and repeat on the other side.
Trainer tip: Feel the movement coming from your lower core.
Make it harder: Straighten your leg to tap the floor, only if you can avoid your lower back from arching.
2. Bridge march
Sets: 3 Reps: 6-8 each side
- Lie on your back with your knees bent, feet flat on the floor, hip-width apart.
- Keep your arms by your sides, palms down.
- Lift your hips, forming a straight line from your chest to your knees.
- Slowly lift your right knee toward your chest, keeping your hips stable.
- Return your right foot to the floor then repeat on the other side.
Trainer tip: Engage your core and squeeze your buttocks throughout to avoid rocking side to side.
Make it easier: If it’s too challenging to stay stable, skip the march. Focus on bridge lifts with feet firmly on the floor until you build more strength. Alternatively, try a single-leg glute bridge.
3. Single-leg knee tuck
Sets: 3 Reps: 6-8 each side
- Sit on the floor with your legs extended in front.
- Place your hands behind you, shoulder-width apart.
- Slowly bend one knee and bring it toward your chest.
- Return to the start and repeat on the other side.
- Continue alternating knee tucks, feeling the movement in your lower core.
Make it easier: Lean back onto your elbows.
Make it harder: Progress to double knee tucks when you can comfortably do single-leg tucks.
4. Bent knee raise
Sets: 3 Reps: 10-12
- Lie on your back with your knees bent and feet flat on the floor, and your knees and feet together.
- Keep your arms by your sides, palms down.
- Engage your core to gently press your lower back into the floor.
- Slowly raise both knees toward your chest, keeping your legs together.
- Slowly lower with control to tap your feet on the floor, then go straight into the next rep.
5. Seated side tap
Sets: 3 Reps: 6-8 each side
- Sit on the floor with your knees and feet flat on the floor.
- Lean your torso slightly back, but keep your back straight and core engaged.
- Rotate your torso and tap your hands to one side of your body.
- Rotate your torso to the other side and tap your hands on the floor.
- Continue to alternate sides with each rep.
Trainer tips: Keep your chest upright and spine long.
Make it harder: If you don’t suffer from any spinal issues, lift your feet off the floor and balance on your sitting bones while you side tap.
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