Building a stronger core does not require complicated equipment or advanced moves. A handful of carefully performed exercises can help you develop the stability and control that support everyday movement. The American Council on Exercise (ACE) offers detailed instructions for several beginner-friendly core exercises, including the bird dog, glute bridge, and modified side plank. These moves, along with their easier variations, can form the foundation of a safe and effective routine. For a broader look at core training, explore our Core Training section.
Core Exercises for Beginners
Bird Dog
ACE’s exercise library describes the bird dog as an intermediate-level move that targets the abs, back, and hips. It teaches the body to stabilize the lumbar spine while the arms and legs move. To perform it, start on your hands and knees with your hands directly under your shoulders and knees under your hips. Stiffen your core to keep your spine neutral, avoiding any sagging or arching. Slowly extend your left hip and right arm until both are near parallel to the floor, without letting the hips or shoulders rotate. ACE suggests using a mirror or a light bar across the hips and shoulders to check for unwanted movement. Only raise the limbs as high as you can while maintaining a stable low back. Lower gently and repeat on the opposite side. The ACE guide emphasizes that you should never exceed your body’s ability to control movement in the low back. Maintaining a neutral spine is essential for exercise form and injury prevention.
Glute Bridge
The glute bridge is a beginner exercise that works the abs and glutes, according to ACE. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Gently contract your abdominal muscles to flatten your low back into the floor. Exhale and press your hips upward by squeezing your glutes, while pressing your heels into the floor for stability. Avoid pushing your hips too high, which can cause excessive arching in the low back. Inhale and slowly lower back down. ACE notes that you can progress by bringing your feet together and extending one leg while in the raised position, but always keep your abdominal muscles engaged to protect your lower back. Pressing through the heels and keeping the abs engaged helps protect the lower back, a principle covered in our back-friendly modifications guide.
Modified Side Plank
ACE’s modified side plank is a beginner-level exercise that targets the abs and hips. Lie on your right side with your knees bent comfortably, your left leg stacked on top of your right. Support your upper body on your right forearm, elbow bent to 90 degrees and directly under your shoulder. Keep your head aligned with your spine and your hips and lower knee in contact with the mat. Exhale, contract your core, and lift your hips off the mat while keeping your knee down. Inhale and return to the start. ACE says you can increase the intensity by holding the raised position for a longer time. If you find the full side plank too demanding, the modified version is a great starting point; you can find more options on our Beginner Ab Exercises page.
Easier Variations to Build Confidence
If the standard versions feel too challenging, ACE’s 7 Core Stability Exercises article provides alternate versions that use less range of motion or a static hold. These variations let you build strength and control before progressing to the full movements. They align with the core stability focus that ACE emphasizes.
Static Glute Bridge
Instead of marching in the glute bridge, ACE recommends holding a static glute bridge with both feet on the floor for 30 seconds or more. This keeps the hips lifted while you focus on maintaining a neutral pelvis and engaged core.
Static Forearm Plank
For the forearm plank with toe taps, the alternate version is a static forearm plank with feet hip-distance apart and forearms on the floor. ACE’s warm-up article suggests holding a plank for 20 to 45 seconds, resting for 30 seconds, and repeating. This builds the endurance needed for more dynamic plank variations.
Heel Slides
ACE’s supine heel taps exercise can be made easier by keeping your feet on the floor and sliding your heel along the mat, alternating legs. This reduces the demand on the core while still teaching control of the lower back.
Dead Bug
The stability ball dead bug described by ACE can be simplified by removing the ball. Lie on your back with your knees lifted to 90 degrees. Engage your core and draw your navel toward your spine. Extend your left arm and right leg while keeping the opposite limbs still, then return to center and switch sides. ACE advises that the straighter the limbs, the more challenging the exercise, so start with small movements and keep your knees at 90 degrees when returning to center.
A Simple Warm-Up Circuit
ACE’s article on effective warm-ups suggests starting with two to four core exercises before moving to bodyweight movements. The following circuit, drawn from that article, can prepare your body for a workout or serve as a short core session on its own. Perform each exercise with control and rest as noted.
- Hip bridge: 2 sets of 10–12 reps, 30 seconds rest between sets.
- Bird-dog: 2 sets of 10–12 reps, 30 seconds rest.
- Plank: Hold for 20–45 seconds, rest 30 seconds, repeat.
- Side plank: Hold for 20–45 seconds per side, rest 30 seconds, repeat on the other side.
ACE notes that these exercises gradually increase in intensity and can be turned into a total-body workout by adding more reps and sets when equipment isn’t available. For a complete beginner program, see our Ab Exercises for Beginners article.
How Often to Train Your Core
The U.S. Department of Health and Human Services (HHS) recommends that adults do muscle-strengthening activities for all major muscle groups on 2 or more days a week. Core exercises like planks, bridges, and bird dogs count as muscle-strengthening activities because they make the muscles work harder than usual. HHS does not prescribe a specific amount of time for muscle strengthening, but advises that exercises should be performed to the point where it would be difficult to do another repetition. When using body weight, this might mean holding a plank until you can no longer maintain good form, or performing repetitions until you feel fatigue. Over time, you can gradually increase the number of sets, the hold time, or the difficulty of the variation.
Safety and When to Talk to a Professional
HHS states that healthy adults who plan gradual increases in physical activity generally do not need to consult a health care provider before starting. However, women who are pregnant and adults with chronic conditions or disabilities should seek guidance. If you have a history of back pain, a recent injury, or surgery, it is wise to talk to a doctor or physical therapist before beginning a new core routine. Stop any exercise that causes sharp or lasting pain. Core training is not a treatment for back pain; if you experience back discomfort, follow advice from a qualified health professional.
Frequently asked questions
Can core exercises reduce belly fat?
No. Core exercises train the muscles of the trunk; they do not reduce fat in one specific area.
How long should I hold a plank?
ACE’s warm-up guidelines suggest holding a plank for 20 to 45 seconds. Beginners can start with shorter holds and gradually increase the time as their endurance improves. The key is to maintain a straight line from head to heels without letting the hips sag or pike.
Do I need equipment for these exercises?
All the exercises described here use only body weight. While some variations in ACE’s library incorporate a stability ball, BOSU balance trainer, or dumbbells, the alternate versions are equipment-free. A mat can make floor exercises more comfortable, but it is not required. You can also browse all Ab Exercises for more ideas.
For more beginner-friendly moves, browse our Beginner Ab Exercises category page.
