10 beginner-friendly moves to strengthen your core and tone your abs

Discover 10 beginner-friendly exercises to tone your abs and lose fat. This guide focuses on compound moves that challenge your balance and work multiple muscle groups to boost metabolism and achieve a stronger core.

First up; a few essential truths before we begin our ab-building journey. Firstly, you won’t see any abs if you don’t lose the fat covering them up – no matter how many crunches, sit-ups, or window washers you do. Secondly, you can’t spot-reduce fat. In other words, you can’t target one area to burn fat – if you’re training and eating healthily, you’ll gradually lose fat all over your body.

The good news is we’ve got a plan for you: the trick is to use compound moves that have core-building benefits. And trust us, we aren’t the only ones to use this method. Compound moves use more than one muscle group, which you need to stoke your metabolism for fat loss. 

The 10 beginner ab moves below also challenge your balance and all the muscles of your midsection.Here’s the reward: you get to do moves that strengthen specific parts of your body but also have ab-building benefits. That’s right, less work and more reward. Bottom line: if these 10 moves aren’t already part of your weekly workouts, you should add them, pronto!

1. Plank

The plank is a simple yet effective exercise that works the entire core. Start by holding the position for 20 seconds and gradually increase the time as you get stronger. Remember to keep your body in a straight line and squeeze your bum.

2. Knee push-ups

A beginner-friendly version of the classic push-up, knee push-ups still engage your core while building upper body strength. Ensure your back stays straight and your core is engaged throughout the movement.

3. Glute bridge

This exercise targets your lower back, glutes, and hamstrings. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes and core at the top.

4. Dead bug

The dead bug is great for building core stability. Lie on your back with your arms straight up towards the ceiling and your knees bent at 90 degrees. Slowly lower your opposite arm and leg towards the floor while keeping your pelvis scooped.

5. Standing side crunch

A standing side crunch works the obliques and is perfect for beginners. Stand with feet shoulder-width apart, place your hands behind your head, and bring your elbow to your knee on the same side. Alternate sides with each crunch.

6. Bird dog

This exercise improves balance and core strength. Start on your hands and knees, extend one arm and the opposite leg simultaneously, then switch sides. Keep your core tight and avoid arching your back.

7. Seated Russian twist

Sit on the floor with your knees bent and feet flat. Lean back slightly and twist your torso to the left and right, holding a weight or medicine ball if desired. Keep your core engaged and your back straight.

8. Heel touches

Lie on your back with your knees bent and feet flat on the floor. Reach towards your heels, alternating sides, to engage your obliques and upper abs. Ensure your shoulders are lifted off the ground.

9. Leg raises

This exercise targets the lower abs. Lie on your back with your legs straight. Slowly raise your legs towards the ceiling, keeping them straight, then lower them back down without touching the floor.

10. Flutter kicks

Flutter kicks work the lower abs and legs. Lie on your back with your hands under your hips for support. Lift your legs slightly off the ground and alternate kicking them up and down in a controlled motion.

Want more info on how to incorporate these core-strengthening moves into your workouts? We’ve got you covered.

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