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core exercises for beginners that will help you have a firm abdomen

core exercises for beginners that will help you have a firm abdomen

Working the core from home is possible with these exercises

Having a firm abdomen is the dream of many, but to achieve it, it is not enough to do cardio and diet

Working the core will help us strengthen our abdomen to get that great guy we dream of

Winter has come to an end. After a few months marked by cold, rain, and snowfall, we can finally see spring on the horizon and, with it, one of our great wishes: 

a spectacular guy to wear on the beach. Now that temperatures are starting to rise and it's time to renew our wardrobe, there are many who decide to go on a diet to lose a few extra pounds and improve their physical shape for the summer.

However, if we really want to achieve a flat stomach and strong, well-defined abs, it is not enough to control our diet and go for a run a couple of days a week.

 If we want our bikini operation to be a success, it is essential that we work the core, a body area that includes both our abdomen and the lower back, the pelvis, the buttocks, and the musculature of the spine, and that allows us to improve our stability, posture, and strength. 

Luckily, there are a series of very simple exercises that we can practice at home even if we are beginners. Here are some of them.


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abdominal plank

abdominal plank

A very complete exercise that, in addition to helping us improve our core, also allows us to strengthen our arms and legs. 

Given its simplicity, the abdominal plank is usually one of the first exercises we do when we start to work our core, but, like everything in life, it is important that we take into account a series of considerations for it to be effective. 

In this case, to perform this exercise we must position ourselves as if we were going to do a push-up, but resting our elbows and forearms on the ground. 

The important thing: keep your back straight without raising or lowering your hips. Ideally, we should hold on for a few seconds and, as we improve, we increase the time.

side plank

side plank

A version of the abdominal iron that will help us work the obliques. To do it, we will only have to place ourselves sideways on the ground and lean on one of our forearms, up to the elbow. In addition, it is important that we keep our legs straight, with our feet one on top of the other, and our free hand on our hip. 

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In this position, we must hold for a few seconds without moving the hip, making sure not to lose the straightness of our body. When we're done with one side, we'll repeat with the next. 

This exercise is quite intense, so when you start your training, it is recommended that you reserve it for the end.

leg raise

leg raise

A very simple exercise with which we can start in the core world and not die trying. 

Lie on your back and place your arms on either side of your body, with your palms flat on the floor. Then she raises her legs. In this case, you can do it in two ways: either alternately or at the same time. 

Of course, you will have to raise them slowly and keep your head, neck, and shoulders fully supported to correctly exercise the abdomen. When lowering the legs, we will do it slowly, contracting the abdomen and without taking off the back. 

Ideally, when raising the legs, we form a ninety-degree angle with the torso and, when lowering them, we stay just a few centimeters from the ground. However, if you see that you cannot, lower them only halfway.



An exercise with which, in addition to strengthening our core, we will affect our legs, arms, and buttocks. 

Get into a plank position, with your hands resting on the floor and your arms stretched out, as if you were going to do a push-up. It is important that we keep our back straight and our heads facing forward.

In this position, we will bring one of our knees up to the elbow, so that it almost touches the chest, while we keep the other leg fully stretched. After this, we will repeat with the other leg, and so on until we get tired.

When doing this exercise, it is important that we keep a constant rhythm, so do not overexert yourself and do only the repetitions that your body allows. Over time, you will gain stamina.

dead bug

dead bug

If you've done Pilates, this name probably sounds familiar to you. The Dead bug, also known as a dead bug, is an exercise widely used in this training system and allows us to work our core, lower back, and waist while improving our coordination.

What does it consist of? Very simple: just lie on your back, stretch your arms towards the ceiling and raise your legs with your knees bent. 

In this position, you should throw one arm back, until it is at the height of the ears, and stretch the opposite leg. 

After this, you should alternate until you do as many repetitions as you want.