Personal training advice for novices: These vital exercises are my go-to recommendations for newcomers to their fitness journey
For those new to personal training, engaging the core during exercises like planks can be a challenge, leading to back arching, pain, or injury. Maddy Biddulph, a qualified Level 3 personal trainer, suggests a three-exercise routine as a starting point for beginners looking to build core strength effectively.
The Three Core-Strengthening Exercises
- High Plank Knee Drive Variation: Start in a high plank position. Drive your right knee towards your right elbow, then return to the starting position and repeat with the left knee. This exercise helps improve core stability and strength.
- Bicycle Crunch: Lie on your back with feet on the floor and knees bent. Engage your core, bring your right elbow towards your left knee and extend your right leg out straight. Switch sides and rotate to the other side. This exercise targets the abs and obliques.
- Bird Dog Zipper: Begin in a tabletop position, brace your core, extend one arm in front and the opposite leg behind, touch your elbow and knee under your torso, and then extend the arm and leg again. This move helps to engage the deep core muscles.
Complementary Moves and Workout Format
These exercises can be used as part of a core strength training routine or added to a full-body workout. Additional functional moves like lateral skier and alternating bear crawl can complement core work in a scalable way suited to beginners. This six-move workout, performed in an AMRAP (as many reps/rounds as possible) format, can be completed in about 10 minutes and is designed to be scalable for different fitness levels while challenging muscular endurance and cardiovascular fitness simultaneously.
Each exercise should be completed before moving onto the next one, and the circuit should be repeated three times. The "Bird dog zipper" and "Dead Bug" exercises require you to lie on your back with arms extended and knees bent at a 90° angle. During the "Dead Bug", lower your right arm and extend your left leg slowly while bracing your core and pushing your lower spine into the floor. Return to the starting position while maintaining control and stability.
The moves should be performed 8-10 times each, building up to 10-12 times and then 12 times over a four to six-week period. By incorporating these exercises into your routine, you can strengthen muscles in the middle of the body, helping to stabilize the spine and prevent back pain.
- For individuals interested in wellness beyond personal training, incorporating yoga into their lifestyle can further enhance core strength and flexibility.
- Strength training, such as deadlifts and squats, is another aspect of fitness-and-exercise that complements core work and contributes to overall body strength.
- Incorporating nutritious meals, like those that focus on home-and-garden fresh produce and lean meats, is essential for overall health-and-wellness and aids in recovery after workouts.
- Workplace-wellness programs often promote employee fitness by offering on-site yoga classes, organized runs, and health seminars on topics like nutrition and science-backed workouts.
- To maintain a balanced lifestyle, consider establishing routines for both fitness and gardening, as both activities foster mindfulness and promote a healthier overall well-being.
- By committing to a consistent workout routine, engaging in wellness activities like yoga, and adopting a nutritious diet, you will be well on your way to attaining a stronger, healthier, and more balanced lifestyle.
