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Workouts

For obese beginners, core exercises should be low-impact, accessible, and adaptable to individual fitness levels. Below are some of the best core exercises for obese beginners, with modifications to help make them accessible and effective. Building a strong core is essential for overall health, posture, and functional movement.

Split image: Top shows person exercising on a dock by a lake. Bottom shows seated person lifting leg indoors. Text reads "Best Core Exercises for Obese Beginners. Step by Step Guide.

Why Core Strength Matters

A strong core does more than give you toned abs—it stabilizes your entire body. Core muscles support daily activities like standing, walking, bending, and lifting. For obese individuals, a stronger core helps alleviate lower back pain, improves mobility, and enhances overall movement efficiency.

I know how hard it is to workout when you are obese. I’ve lost over 120 pounds now by staying consistent and getting my diet under control. For 20 years I’ve been helping people get stronger and more fit and I know you can do it too!

If you want more of my weight loss story and how I grew up on little Debbies and soda and learned how to change my health and life through exercise and nutrition, check out this nutrition guide. It has some basic dos and don’ts that my wife and I used for me to lose 120 pounds and be on no medication at age 55. There are also some sample meal plans in there. It was a long process, not a quick fix, but if I can do it, so can you!

Getting Started: Tips for Success

Before jumping into core exercises, keep these tips in mind:

  • Warm Up First: Always start with light movements like marching in place or gentle stretching.
  • Focus on Form: Proper technique is more important than the number of reps.
  • Breathe: Engage your core by exhaling during exertion and inhaling during relaxation.
  • Modify When Needed: Adjust positions or use props to make movements more comfortable.
  • Progress Gradually: Start slow and increase difficulty as strength improves.

Seated Knee Lifts

A great beginner-friendly exercise that activates the lower abs while seated.

  • Sit in a sturdy chair with feet flat on the floor.
  • Engage your core and lift one knee towards your chest.
  • Lower it slowly and repeat with the other leg.
  • Perform 10-15 repetitions per side.

Modification: Hold the chair’s arms for support or start with smaller lifts.

Elderly man sitting on a chair, turning his torso, wearing a white t-shirt and gray pants, in a sunlit room with beige curtains and a cushioned armchair.

Seated Side Twists

This exercise strengthens the obliques, which support side movements.

  • Sit upright in a chair with feet flat on the ground.
  • Hold a light object (such as a small ball) in both hands.
  • Rotate your torso to one side, then return to the center and twist to the other side.
  • Perform 10-12 repetitions per side.

Modification: Reduce the range of motion or hold onto the chair for stability.

Person performing a bridge exercise on a green yoga mat, wearing a black top and gray leggings.

Pelvic Tilts

Pelvic tilts strengthen the lower abs and improve posture.

  • Lie on your back with knees bent and feet flat on the floor.
  • Gently flatten your lower back against the floor by tilting your pelvis upward.
  • Hold for a few seconds, then release.
  • Repeat for 10-15 reps.

Modification: Do this exercise while seated if lying down is uncomfortable.

Standing Side Bends

This movement targets the obliques and helps with spinal flexibility.

  • Stand with feet hip-width apart, arms at your sides.
  • Slowly bend to one side, reaching toward your knee.
  • Return to the center and bend to the opposite side.
  • Perform 10-12 repetitions per side.

Modification: Use a chair for support or keep movements small.

Wall Plank

A wall plank is a gentle way to strengthen the core without lying down.

  • Stand facing a wall and place your hands against it at shoulder height.
  • Step back slightly and engage your core, keeping a straight line from head to heels.
  • Hold for 10-30 seconds, gradually increasing time as you get stronger.

Modification: Move closer to the wall for less intensity.

Seated Leg Extensions

This move strengthens the lower abs and thighs.

  • Sit tall in a chair with feet flat.
  • Extend one leg straight without locking the knee.
  • Hold for a moment, then lower and switch sides.
  • Perform 10-12 repetitions per leg.

Modification: Lift only a few inches if a full extension is challenging.

Bird Dog (Modified)

This exercise improves balance and core stability.

  • Start on hands and knees with a neutral spine.
  • Extend one arm forward while extending the opposite leg back.
  • Hold for a few seconds, then return to start and switch sides.
  • Perform 8-10 reps per side.

Modification: Keep one hand on the floor for extra balance.

Glute Bridges

Strengthens the lower back, glutes, and core.

  • Lie on your back with knees bent and feet hip-width apart.
  • Engage your core and lift your hips towards the ceiling.
  • Lower slowly and repeat for 10-15 reps.

Modification: Lift only slightly if full range is too difficult.

Chair Marches

A simple movement that engages the core while improving coordination.

  • Sit in a sturdy chair and march your feet in place.
  • Engage your core to stabilize your torso.
  • Continue for 30-60 seconds.

Modification: Slow down or hold onto the chair if needed.

Dead Bug (Modified)

This is a great core exercise that minimizes strain on the spine.

  • Lie on your back with knees bent and arms reaching up.
  • Slowly lower one foot toward the floor while lowering the opposite arm.
  • Return to the start and switch sides.
  • Perform 10-12 reps per side.

Modification: Keep movements small to reduce difficulty.

Man performing a lunge while holding a green medicine ball outdoors against a white wall.

Standing Core Rotations

Improves core strength and spinal mobility.

  • Stand with feet hip-width apart, hands together at chest level.
  • Rotate your torso to one side, then back to center and to the other side.
  • Perform 10-12 reps per side.

Modification: Perform this exercise seated if needed.

Side-Lying Leg Lifts

Strengthens the obliques and hips.

  • Lie on one side with legs stacked.
  • Lift the top leg a few inches and hold briefly before lowering.
  • Perform 10-12 reps per side.

Modification: Bend knees slightly for more support.

Person in black athletic wear performing a side leg lift exercise on a white background.

Core Bracing

A simple but effective exercise that improves core stability.

  • Sit or stand tall and take a deep breath.
  • Tighten your core as if preparing for a light punch.
  • Hold for a few seconds, then release.
  • Repeat 10 times.

Modification: Perform while seated if standing is difficult.

Water Workouts

Exercising in water reduces strain on joints while engaging core muscles.

  • Walking in a shallow pool engages the core naturally.
  • Gentle water aerobics can provide low-impact core strengthening.

Resistance Band Core Exercises

Using resistance bands helps add gentle resistance for core activation.

  • Attach a resistance band to a stable surface.
  • Perform standing twists or side pulls to engage the obliques.

Modification: Use a lighter band for less resistance.

Final Tips for Success

  • Stay Consistent: Aim for 2-3 sessions per week to see progress.
  • Listen to Your Body: If an exercise causes pain, modify it or try a different one.
  • Combine with Cardio: Activities like walking or swimming help with overall fitness.
  • Stay Hydrated: Drink plenty of water before and after exercising.

By incorporating these beginner-friendly core exercises into your routine, you can build strength, improve stability, and enhance overall movement. The key is to start at your own pace and gradually challenge yourself as your fitness improves!

Exercises for Obese Beginners

For more ideas for obese beginners, check these out:

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