The 12 Best Easy Core Exercises and Ab Workout for People Recovering from Injuries

Easy core exercises can be a great supplement to your ab workout. Each one of these basic ab exercises will be extremely effective in your core workouts. They may be simple but successful in developing abdominal muscles.

4 min read
Sean Klein
Written by
Sean Klein
Published on
Last updated
In This Resource
  • Benefits Of Training Core Muscles With Easy Exercises
  • 1. Rehabilitation
  • 2. Beneficial For Seniors
  • 3. Light Movement Flows
  • How To Use Easy Core Exercises
  • 1. Build Difficulty Slowly
  • 2. Control Every Aspect Of The Movement
  • 3. Early Morning Flow or Ab Workout
  • Sample Easy Core Workout
  • More Easy Exercises

Training doesn’t always need to be hard. In-fact sometimes what you need most is some simple, easy movements to get you moving again. This is especially true if you are just coming back from injury and need to get back into the habit of moving again. Here we have 12 easy core exercises you can use to get back to form or use in your morning movement flows.

Benefits Of Training Core Muscles With Easy Exercises

1. Rehabilitation

Easy core exercises are the most effective for people who are coming back from severe injuries and have been sedentary for an extended period of time, causing atrophy of general muscle mass. These people may find moving very difficult when they start to regain some strength. Exercises as outlined in this article are an excellent reintroduction into movement.

2. Beneficial For Seniors

Seniors who have limited movement capabilities can benefit a great deal from these easy core exercises. This limited movement capacity can create a lot of issues with general day to day living, for those wanting to regain a full movement function should start with these very easy and simple core movements.

3. Light Movement Flows

Morning moves are a great way to get some movement into your day if you don’t have time for a full training session or just don’t like training at this time but still want to get the blood flowing with these easy core exercises.

How To Use Easy Core Exercises

1. Build Difficulty Slowly

Most people using these exercises will have limited movement capacity, meaning they need to start slow and easy while progressively increasing the difficulty, intensity and volume. Start with very manageable volumes and build slowly from there.

2. Control Every Aspect Of The Movement

These exercises will not be very effective if they are rushed, it’s crucial that they a performed slowly with control in order to be effective. Try and feel out every aspect of the movement, thinking about what part of your body is producing which movement.

3. Early Morning Flow or Ab Workout

Set a 5 minute clock, pick 3-5 exercises with a low rep range and flow through the workout after you wake up. This is such a nice addition to your morning routine especially if you have to jump straight into your workday after.

Sample Easy Core Workout

Complete 3 rounds

1. Modified Deadbugs with Isometric Press

Complete 12 repetitions

2. Side Lying Leg Lift

Complete 8 repetitions

3. Bird Dog

Complete 10 repetitions

More Easy Exercises

If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein


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