“Your core is not just abs,” says Morgan. “Strong core muscles stabilize the lower back, reduce common desk-related pain, and allow you to transmit force efficiently in lifts, sprints, and contact sports.”
Beginner core exercises
Dead Bug
“Lie on your back with your arms straight above your shoulders, your hips and knees at 90 degrees,” says Morgan. “Brace your abs, then lower the right arm and left leg until they hover above the floor. Keep your lower back pinned to the floor, return to the start position and switch sides for eight reps per side.”
The Hanging L-Sit
“Hang from a bar, engage the core and lift your straight legs to hip height,” says Morgan Hold. “Hold some more. No swinging or bent knees. Keep holding it for as long as you can, the key being to start with short holds and build from there.”
“Stronger arms are not just for show,” says Morgan. “They are your hooks, handles, and anchors. They decide how you climb, control a fall, or hold someone when it matters.”
Beginner arm exercises
Incline Press
“Adjust your bench so it has a slight lift, then, gripping the barbell with your hands just outside shoulder-width, press the bar up and away, adding more weight over time,” Morgan says.
Hanging Ring Dips
“Hold yourself up with the rings close to your sides, your body held tight,” says Morgan. “Bend at the elbows to lower your body until your shoulders drop just below your elbows, then drive to full lockout. No half reps.”
“Strong quads, hamstrings, and glutes improve sprint speed, hill work, balance, and protect your knees and hips,” says Morgan, which is why you should consider working a leg day into your routine.
Beginner leg exercises
Box Squat
“A great way to build form when squatting is by standing in front of a box or chair, then, with a barbell across your shoulders, sitting back with control until your bum touches the box,” says Morgan. “Keep your chest proud, back straight, and drive the weight up through your heels for one. Then, adjust the box height and weight so every rep feels solid.”
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