When it comes to getting in shape, most people focus on cardio and circuit training. However, those two alone won’t get you there. To work your body, you need to target its muscles from the outside.
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The good news is that your local gym probably has a wide array of weight training options for beginners. That said, not everyone knows where to start when targeting their muscles effectively and efficiently. Luckily, there are eight core weight training exercises for beginners that anyone can start incorporating into their routine without much instruction or guidance.
So what are these core exercises? Let us explain:
Weights 101: What Are Core Exercises?
If you’ve been working out for a while now, it might be hard to remember where you were a year ago. But even if you’ve been in the game for years, keeping yourself in check from time to time is essential.
If you haven’t changed your routines in a while, you might be falling into a rut that makes it hard to see any progress. When it comes to weight training, there’s a lot of information out there. But this sometimes is counter-productive to your goals.
It can be challenging for beginners to know what exercises to focus on. This section aims to provide some insights on exercise selection for beginners. Some of this will be general, and some will pertain to weight training.
Squat
The squat is an essential core exercise for almost everyone. Its primary function is to strengthen the glutes and the hamstrings while training the body to carry weight. In addition to glute and hamstring exercises, the squat works the quads and core.
Most people should learn the basic barbell back squat for this reason. Beyond that, however, beginners can experiment based on their experience. Many trainers prefer a variation commonly known as the front squat. This variation allows the lifter to keep their weight closer to their body, thus reducing the risk of injury.
As with the back squat, the front squat has many benefits for almost all muscle groups.
Deadlift
The deadlift is another exercise that almost everyone should do. But as with the squat, most beginners should stick to the barbell deadlift and refrain from variations at first.
The main difference between the two exercises is that the deadlift is performed while holding a weight over the back. You can do this while standing upright, sitting, or lying down. While the deadlift primarily aims to strengthen the lower back, it can also improve core strength and muscle balance. One thing to keep in mind when starting is that your form must be perfect.
It can be challenging for those who have never lifted weights before.
Overhead Press
The overhead press is another essential weight training move for beginners. This exercise is similar to bench pressing, except that it is performed overhead instead of close to the chest. As with all core exercises, the overhead press primarily intends to strengthen the core and develop overall core strength.
It’s also great for creating muscle balance, as it works the shoulders, triceps, and front deltoids. As with other exercises, beginners can begin by following strict forms while increasing their weight as they get more comfortable.
Good Mornings
The final core exercise for beginners is the good morning. This exercise is a deadlift variation that involves bending at the knees and hips, keeping the bar at chest height. The good morning is an excellent exercise for beginners because it is a compound movement.
This exerise means that it engages multiple muscle groups at the same time.
Push-Up
The push-up is another classic core exercise that should be at the top of a beginner’s list. The push-up works for almost all muscle groups, developing strength and endurance in the chest, shoulders, and arms. It also helps to improve core strength by working the upper back and torso.
While push-up is a fundamental core exercise, it’s also one of the most effective and popular.
Bicep Curl
The bicep curl is one of the most basic weight training moves. It involves curling a barbell or dumbbell between the shoulders and wrists. The bicep curl works the biceps and brachialis, two muscles located in the upper arm.
These muscles are responsible for elbow extension, making a solid and healthy arm. Additionally, the bicep curl will help develop overall upper arm strength.
Hamstring Curl
The final classic core exercise is the hamstring curl. This exercise is a variation of the glute-hamstring bridge that focuses more on the hamstring.
It is similar to the glute bridge, except that a bench or chair supports the body. Like the bicep curl, the hamstring curl works the hamstrings and glutes. However, unlike the biceps and brachialis, these muscles are responsible for knee extension. Thus, a strong and healthy hamstring is vital for preventing injuries during sports and activities like running.
There are plenty of weight training exercises for beginners, and core exercises are one of the best ones to start with. They are easy to learn, safe, and effective. Remember that while they’re easy to do, they take time to get the proper technique and reap their full benefits. That’s why working with a trainer, or seasoned lifter is essential if you plan to start weight training soon.
Read More: Get Fit With These 6 Arm Exercises
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