This leg and core workout for beginners has a variety of exercises that will target your abs, back muscles, glutes, quads, hamstrings, and calf muscles.
You don’t need any equipment to perform these exercises. You’ll use your own body weight as resistance.
The key to getting the most out of this workout is to perform it with intensity and do a full range of motion. Avoid doing half reps.
Within two weeks of doing this workout, your core will be stronger, midsection tighter, and legs bigger and stronger.
The best part is this workout isn’t very intense, which means you can do it every day and not suffer burnout.
You’ll find instructions on how to perform each exercise below the video. Enjoy the leg and core workout for beginners.
Leg and Core Workout for Beginners
Here’s a breakdown of the 11-minute leg and core workout for beginners:
2 Rounds of…
Plank to Lunge – 30 Seconds
Rest 15 Seconds
Side Lunge to Leg Lift – 40 Seconds (20 Each Side)
Rest 15 Seconds
Downward Dog to Knee Tuck – 40 Seconds (20 Each Side)
Rest 15 Seconds
Front and Back Lunges – 40 Seconds (20 Each Side)
Rest 15 Seconds
Squat Jacks – 15 Seconds
Curtsy Squat – 30 Seconds
Rest 15 Seconds
Standing Leg Circles – 40 Seconds (20 Each Side)
Plank to Lunge
This exercise will activate your leg, butt, and lower back muscles at the same time. In order to activate your back muscles, you need to arch your back every time you raise your torso.
Make sure your strides are wide otherwise you’ll end straining your knees as you rise.
Side Lunge to Leg Lift
Side lunge to leg lift will engage your hamstrings, glutes, quads, and the core. Keep your abdominal muscles tight while doing this exercise.
Try to lift your foot as high as possible to improve balance and inner thigh flexibility.
Downward Dog to Knee Tuck
To activate your abdominal muscles while doing the downward dog to knee tuck, tighten your abs every time you tuck your knee in. You also need to tuck your knee in with force as you can see me do in the video.
I may also note that this exercise helps loosen your hamstrings every time you lift one foot high.
Front and Back Lunge
Have you ever thought of combining the front lunge with the reverse lunge? That is exactly what this exercise does.
This exercise will target your quads, hamstring, calves, and glutes. Remember to keep your torso upright while doing the front and back lunge.
Squat Jacks
Chances are you’ve never done this high-intensity exercise. It’s more challenging than you may think. It activates your lower body and core muscles while boosting your endurance.
Curtsy Lunges
This is a harder variation of the reverse lunge. It will strengthen your lower body and improve your balance.
If you’re not comfortable doing this exercise, just do the regular reverse lunges.
Standing Leg Circles
Do you want to strengthen your lower body and improve balance? Then make standing leg circles part of your daily routine.
Keep your torso upright and ab muscles tight throughout. Feel free to hold on to a wall for support if you lack balance.
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