This 4-Week Core Challenge is Perfect For Beginners

• Begin by assuming a high plank position with the arms extended, hips level and in line with your torso.
• Without excessively shifting the hips, slowly shift the weight onto one side, and tap one shoulder.
• Switch sides slowly, without rocking the hips, and tap the opposite shoulder.

Note: As you get fatigued, technique can start to be affected – allowing the hips to rise too high towards the ceiling, or to sag down towards the floor. Fight the urge to break your form, and keep the hips neutral, without too much movement up or down. If this feels too challenging, start by having your hands elevated onto a higher surface, such as a chair, the edge of a bed, or sofa. Work towards lowering down to a slightly less elevated surface, and eventually performing from the floor in a plank position.

• Start by lying flat on your back with both of your arms and legs extended up towards the ceiling.
• Imagine there is a bug beneath the low back, and you’re trying to crush the low back flat against the floor, while you extend the opposite arm/hand and foot in opposing directions.

• Start by placing both forearms on the floor. Curl the back toes underneath and push the hips away from the floor. Try to keep the hips even and level, without letting them arch high towards the ceiling or drop excessively down towards the floor.
• Shoot for the target goal of holding for 20 seconds to 1 minute for 3-4 rounds. Maintain even breaths throughout

• Align your elbow right beneath your shoulder, keeping in alignment and not too far away from the body to maintain good spine alignment.
• Push away from the floor and hold for 20 seconds to 1 minute for 3-4 rounds. Don’t forget to breathe during the hold.

• Start from a quadruped position, or on your hands and knees. Keep your hands under the shoulders, and move the knees and feet slightly wider than hip width apart.
• Next, reach one hand out in front and extend the opposite foot back behind you. Try to keep a neutral spine, meaning, avoid arching the back excessively as you extend the arm and leg.
• Keeping things under control, return the arm and leg back to the start position.
• Remember to breathe with a consistent inhalation and exhalation, and also try to keep a neutral position with the neck, without crunching the chin towards your chest or hyperextending the neck up towards the ceiling.
• Perform the Bird Dog exercise continuously for 20 seconds to 1 minute each set, for a total of 3-4 rounds.

• Start by placing one forearm on the ground. Imagine drawing a line from the base of your neck, drawing down to your hips, knees, ankles and feet.
• Press away from the floor into a side plank position.
• Using the opposite arm, thread your hand down near your rib cage, and then extend the arm up towards the ceiling.
• Repeat for 20 seconds to 1 minute for a total of three to four rounds.

Note: If you opt into the progression to a lying trunk twist, start with your back against the ground. Take a light inhalation of breath and brace the core. In a controlled, continuous motion, keep the feet together and twist at the hips from one side to another side.

• Starting from a seated position, extend your legs out in front of you and place your hands on the floor, slightly behind your body and above six inches away from your hips, with your fingertips facing in the same direction as your legs.
• Keeping the form solid, lift the legs and then tuck the knees back towards the chest. Avoid excessively rounding the back and relying on putting emphasis on the neck. Return to your starting position. That’s one rep.

Note: This exercise does not necessarily need any extra equipment, but if you have access to a bench, this would be a good progression. These can be performed on the floor, on a yoga mat, or on the edge of a bench.

• From a seated position on the floor, bend your knees to create a 90-degree angle with your legs, keeping your heels on the floor. Torso should be upright but slightly leaning back at a 45-degree angle. Keep the chin up, chest proud and forward, with both arms extended.
• Staying in control, with the arms extended, perform the exercise by rotating at the midsection or core. Chin stays up throughout, and keep the heels down.

Note: The rotation should come from the core, and not rotating the limbs, just the torso from side to side. Don’t cheat while doing the movement, by moving the arms and legs excessively. In weeks 3 and 4, you will continue to work to progress this motion, eventually working towards moving the heels up by a few centimeters or one inch at a time.

• First, get set up for a plank. As a baseline, try performing this exercise with both forearms on the ground.
• Drive one knee forward and switch to the opposite side. Keep the hips neutral and avoid excessive shaking from side to side.

Note: If needed, continue with the forearm plank positioning. However, if this feels light or comfortable, you may progress into a full plank position.

• Lie flat on your stomach, with your forehead against the floor.
• In one motion, lift your hands and feet off the ground, extending up towards the ceiling.
• Pause for a moment and then slowly return back to the starting position on the floor.

• Reverse crunches can be completed on the floor, or a yoga mat, if you don’t have access to a gym space. However, if you have a weight bench accessible, start by sitting on the edge of the bench, and lying down, with your back against the bench.
• Stabilize yourself by holding onto the side of the bench with the knees slightly bent.
• Start by rolling the hips back and down, then slowly reversing the motion by bringing the hips up and in, slightly off the bench.
• Try to avoid just flexing at the hips, and isolating the movement by only driving the knees up towards the chest.
• Continue by lowering back down, hovering slightly and almost touching the ground below, before repeating the sequence.

Note: If you choose the progression to the jack knife, you’ll start by lying on your back with the knees bent, then bring one knee to the chest, alternating from one knee to the other. Maintain consistent breath throughout the motion. You can also try tucking both knees to your chest as you flex forward. As a future progression, you can transition from having the knees slightly bent to eventually start to straighten the legs, if possible.

Jade Esmeralda, MS, CSCS, is a Staff Writer, Health & Fitness. A life-long martial artist and dancer, Jade has a strong passion for strength & conditioning, sports science, and human performance. She graduated with a Master of Science degree in Exercise Science and Strength and Conditioning from George Washington University.