Beginner core program
Embarking on a fitness journey can feel daunting, but it doesn't have to be.
Welcome to your core workout plan designed specifically for beginners.
This program will help you build strength in your abdominal area and enhance your overall fitness.
Aim to complete these exercises 3-5 times a week, and remember, rest is crucial on days when you're feeling sore. Pairing this routine with a balanced diet, like the Zing Wellbeing nutritional meal plan, will optimise your results.
Week 1: Building the Foundation
For your first week, you'll start with a gentle introduction to core exercises. Perform the following routine three times a week, perhaps on Monday, Wednesday, and Friday:
- Laying Down Crunch: 10-15 reps, 3 rounds
- Standing Oblique Crunch: 10 per side, 3 rounds
- Standing Bicycle Crunch: 10 per side, 3 rounds
Week 2: Gaining Momentum
In the second week, increase your workout frequency to four times a week. You'll also up the reps to continue challenging your muscles:
- Laying Down Crunch: 15 reps, 3 rounds
- Standing Oblique Crunch: 12 per side, 3 rounds
- Standing Bicycle Crunch: 12 per side, 3 rounds
Week 3: Intensifying the Effort
As your core strengthens, it's time to push a little harder. Maintain the four sessions per week but increase the reps once more:
- Laying Down Crunch: 20 reps, 3 rounds
- Standing Oblique Crunch: 15 per side, 3 rounds
- Standing Bicycle Crunch: 15 per side, 3 rounds
Week 4: Adding Weight
For the final week, add weights to your routine for an extra challenge, working out five times a week:
- Laying Down Crunch: 20 reps, 3 rounds (Hold a dumbbell near your chest)
- Standing Oblique Crunch: 20 per side, 3 rounds (Hold a weight on the same side as your crunch)
- Standing Bicycle Crunch: 20 per side, 3 rounds
Remember, visible abs require low body fat, so this program is about building strength and health rather than quick fixes. Consistency and patience are key. Enjoy your journey to a stronger core!
You can see our exercise library showing examples of exercise here
Exercise Disclaimer
The exercise programs and workouts provided on Zing Wellbeing are intended for informational and educational purposes only. Before starting any new exercise program, it is strongly recommended that you consult with a healthcare professional or physician.
By participating in these exercises, you acknowledge and agree that you are voluntarily engaging in physical exercise at your own risk.
Zing Wellbeing and its affiliates are not responsible or liable for any injury, loss, or damage sustained as a result of using our exercise programs, including without limitation any loss or damage arising from the negligence of any party.
If you experience any pain, discomfort, or other health concerns during or after your workouts, please stop immediately and consult a healthcare professional.
Always exercise within your limits and listen to your body