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Begginer Core Workout
A Beginner-friendly routine encompassing a traditional plank, reverse plank, and side plank to enhance core stability and strength. Hold each position for 20 seconds, gradually increasing as your endurance improves, for a well-rounded core workout.
  • 1. Static Plank
    Flip sides

    00:05 min

    Exericise Instrucions
    Begin by positioning yourself face-down, supporting your weight on your forearms and toes. Ensure your elbows are beneath your shoulders and your body forms a straight line from head to heels. Tighten your core, keeping hips level. Hold this position, ensuring a straight posture and breathing steadily. Start with 20-30 seconds and increase over time. To finish, lower knees and relax. Proper form is essential to avoid back strain and maximize benefits.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Reverse Plank
    Flip sides

    00:05 min

    Exericise Instrucions
    Sit with legs extended and hands behind you, with your weight on your forearms. Lift hips, forming a straight line from head to heels. Engage core and glutes, and keep shoulders relaxed. Hold, aiming for 20-30 seconds and increase over time and breathe evenly. To finish, lower hips and relax. Ensure proper alignment to maximize benefits.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Side Plank
    Flip sides

    00:07 min

    Exericise Instrucions
    Lie on one side with legs extended, propping your body up on one forearm, elbow below the shoulder. Contract your core and raise your hips until your body forms a straight line from head to heels. Maintain this position for a specified time or as long as possible. Switch to the other side after 30 second rest.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk