15-minute Core Workout For Beginners

15-minute Core Workout For Beginners

If you’re new to working out, you might have heard that it’s a good idea to ‘work your core’, without really knowing what that means. So let us explain. Your core muscles are the muscles around the centre, or core, of your body, just above your pelvis. A good workout routine should aim to strengthen these muscles and there are a few good reasons for doing so.

First and foremost, core exercises help improve your balance. That’s because they strengthen your lower back, hips and tummy, making the central part of your body more stable. Also, weak core muscles can lead to bad posture, which in turn can cause lower back pain. So, strengthening your core can actually help reduce your back aches.

Simple exercises such as sit-ups and press-ups can help strengthen your core muscles. Plus, you don’t have to go to the gym to be able to perform them. However, if you’d like a challenging yet doable workout, one that really works your core, have a go at our 15-minute core workout for beginners below, which uses the Thane Ab Doer 360.

The Thane AB Doer 360 is basically a clever chair. It has 4 sections. There’s the Core Support Column, which can rotate 360° to work each part of your core. Then there’s the Fluidity Seat, which wobbles as you sit, to help you achieve better balance. You’ve got the Arm Bars, which help keep your body well aligned. And finally, there’s the Dual Foam Roller System, which help to keep your back muscles nice and loose.

By sitting on the Ab Doer and performing the “AbDoics” exercises featured on the included DVD, you can tone up, burn calories, and make yourself more flexible. Here’s how to go about it.

March on the spot

This is an easy one to get you warmed up. Stand to attention then bring each knee up to your chest, one after the other. Repeat 10 times.

Rotate your torso

Another simple one for warming up. Stand still then twist your torso all the way round to the right, keeping your legs planted. Move back to centre then rotate to the left. Do 5 repetitions.

Squat up and down

This is a great exercise for your core, legs and back. Hold your arms out in front of you with your fingers locked. Keep looking straight ahead and bend your knees. See how close you can get your bottom to the ground. Do 5 repetitions.

Stretch backwards and forwards

Now, sit on your Ab Doer 360 and slowly lean yourself all the way back, then all the way forwards. Do 10 rotations.

Full rotations on the Ab Doer

This is the same movement as you did when rotating your torso. But this time you’re using your Ab Doer 360. Keep your legs firmly on the floor, then rotate all the way to the left, back to centre and then to the right. There’s no rush, so just go at your own pace. Do 10 repetitions.

Crunches on the Ab doer

This is a great way to work the core and stretch your back muscles. Simply hold on to the handles and bend your torso forward as far as you can go. Do 10 repetitions.

Full rotations with leg alternations

Same as the above only this time, stretch one leg out in front of you before you perform the crunch. Move back to centre then repeat with the opposite leg. Do 10 repetitions.

Side steps

This is great for strengthening your core and improving your balance. Sit right on the edge of the seat, then move your legs in a twisting motion, first all the way to the left, then back to centre, then to the right. Do 10 repetitions.

For more information on the brilliant core workout the Thane Ab Doer 360 can give you, have a look here.