Beginner Core Workout: 20-Minute Workout You Can Do at Home

Building a solid core can be the foundation of so many movements. Whether you’re interested in running, weight lifting, or even just hoping to eliminate lower-back pain—a strong core can help you get there. And that’s exactly why we’ve designed a whole Sweat With SELF series on this exact topic. 

Led by athletic trainer Liz Letchford, Ph.D., A.TC., and coach Paul Wright, this 20-minute beginner core workout is the first in a six-part series designed to help you learn how to correctly engage, and ultimately strengthen, your core.

Now, your core isn’t only your “six-pack abs” on the front of your torso. Your core includes everything from your lower back and abs to your deep abdominal wall, hips, glutes, and pelvic floor, as SELF previously explained.

Knowing how to properly engage this large muscle group can lead to big rewards. Your core muscles are what allow you to do a ton of important activities, like rotating, resisting rotation, stabilizing your torso, maintaining good posture, and keeping your balance. By activating and using your core so that it does all of these movements properly, you’ll be able to move more efficiently, effectively, and lower your risk of injury, as SELF previously reported.

In this beginner core workout video, Dr. Letchford will show you how to properly engage your core. Then, you’ll put that education into practice with a circuit-style workout of four exercises that all aim to strengthen your midsection. You’ll then finish on a gentle note with some easy stretches.

If you’re ready to seriously fire up your core, grab a mat and follow along with the video below. Or, if you already feel pretty solid about your core engaging abilities, simply keep scrolling for detailed workout directions and GIFs of each move.