Quonna Figueroa

2028 followers

Follow

Follow

Follow

1/10

7035 saved

5596

44

beginner friendly core workout at PF 🏋🏽‍♀️💗

what’s your favorite core workouts?

#coreworkout #beginnercoreworkout #coreworkouts #coreworkoutroutine #beginnerworkouts

2025/1/24 Edited to

Starting your fitness journey can be daunting, but incorporating a beginner-friendly core workout can help build strength and confidence. This 45-minute routine at Planet Fitness is ideal for those just beginning to focus on their core muscles. The workout consists of a warm-up with 15 minutes on the StairMaster, slowly increasing intensity. This not only elevates your heart rate but also engages your core as you stabilize your body while climbing. The core-specific exercises include a combination of planks, crunches, and leg raises, performed in three sets of ten repetitions each. It's essential to listen to your body and adjust weights and reps to your current fitness level. As you progress, consider increasing the intensity or weights to challenge your muscles further. For a well-rounded routine, ensure to incorporate a cooldown session on machines like the Arc Trainer. Additionally, don’t forget to hydrate and maintain proper form to prevent injuries. This structured approach not only strengthens your core but also fosters a sense of community at the gym as you embark on your fitness journey. Remember, consistency is key; practice regularly to see significant improvements!

44 comments

Beginner?? I can’t even do 5 minutes on the stair stepper! 😭😭 def gonna try this tho.

See more(6)

Peyton Sullivan

heyy girliee, I was wondering what a few of these machines are called?

See more comments

Related posts

(Beginner friendly) Core & Back workout

💖Warm-Up (5-10 Minutes) -Use a cardio machine like the treadmill, elliptical, or rower to get your body warmed up. Workout Routine 💖1. Torso Rotation Machine (Obliques) ✨Pointers: -Keep your movements controlled to avoid using momentum. -Exhale as you twist; inhale as you return to the ce

1011 likes

💪✨ 7 Day Beginner Gym & Workout Routine ✨💪

❄️ New year, new season to build strength and confidence! If you’ve been wanting to start your fitness journey but don’t know where to begin, this beginner-friendly winter gym routine is here to guide you! 💪 From strength training to cardio and active recovery, this plan is designed to help you fee

6362 likes

Pilates deep core workout *beginner friendly*

Who else is in their Pilates girl era?🙋🏻‍♀️ One thing I love about Pilates is that you don’t need any equipment AND you can do the workouts from the comfort of your home. As a mat Pilates instructor, here are some of my favorite core exercises. You don’t need to be a Pilates pro to follow along,

1674 likes

Beginner Friendly Workout

Save this full body kettlebell workout! When you don’t know what to work, always go with full body. I used a 20lbs kettlebell I did 12reps for 4sets 💚 #fullworkout #gymgirl #workoutsforwomen #lemon8challenge #fitgirl

3104 likes

A woman in a pink crop top and grey sweatpants takes a mirror selfie in a gym, with text overlay "BEGINNER FRIENDLY WORKOUT SPLIT" and emojis of flexing arm, weightlifter, and clapping hands.

A woman performs a dumbbell bench press in a gym, with text overlay "PUSH DAY (Chest, Shoulders, Triceps)" and a list of exercises including Dumbbell Bench Press, Shoulder Press, Tricep Dips, Dumbbell Lateral Raises, and Push-Ups.

A woman, viewed from behind, leans over a bench in a gym, with text overlay "PULL DAY (Back and Biceps)" and a list of exercises including Lat Pulldowns, Dumbbell Rows, Face Pulls, Hammer Curls, and Assisted Pull-Ups.

Beginner- Friendly Workout Split

PULL — PUSH — LEG DAY WORKOUT: ✨Starting out at the gym and overwhelmed with where to begin? Trust me, I’ve been there. Having a simple, beginner-friendly split makes ALL the difference when it comes to building consistency and confidence. ➡️Here’s a 3-day workout split that’s perfect for ea

2658 likes

A woman in a gym, wearing a blue sports bra and leggings, sits on an incline bench holding dumbbells. Text overlay reads 'full body lifting workout beginner-friendly'.

A woman demonstrates a sumo squat with a dumbbell. The top shows her in the squat, the bottom shows her standing. Text describes the sumo squat: 3 sets of 12-20 reps.

A woman performs a lat pulldown. The top shows her reaching for the bar, the bottom shows her pulling it to her chest. Text describes the lat pulldown: 3 sets of 8-10 reps.

Full body lifting workout: Beginner friendly

Sumo squat: 3 sets of 12-20 reps - Start with a wide stance and toes pointed out - Grip the dumbbell on the floor between your legs - Stand up by pushing hard through your mid foot, staying leaned forward Lat pulldown: 3 sets of 8-10 reps - Grab the attachment with straight arms - Keeping y

645 likes

BEGINNER ABS WORKOUT FOR A SNATCHED WAIST✨

POV: You’re a beginner at the gym who wants a tiny waist and tight core✨ Please remember, you MUST be combining these exercises with a clean diet for best results! This is beginner friendly, requires 0 equipment, can be done completely at home, for the exact results you would get in a gym🙌 This

1237 likes

A woman in athletic wear poses in a gym, promoting a 'Beginner Glute Workout (Dumbbell Only)' with dumbbells visible on the floor.

Two images show a woman demonstrating Bulgarian split squats with a dumbbell, with text indicating 'BULGARIAN SPLIT SQUATS 3 SETS OF 10'.

Two images show a woman performing hip thrusts using a dumbbell on her hips, with text indicating 'HIP THRUSTS 3 SETS OF 10'.

BEGINNER FRIENDLY GLUTE WORKOUT (DUMBBELL ONLY)

if you’re a beginner in the gym or only have 30 minutes and a dumbbell to do a quick glute workout, you gotta try this juicy glute workout! - bulgarian split squats 3x10 - hipthrust 3x10 - sumo squats 3x10 - elevated lunges 3x10 save and try this next glute day for a good burnnnn #glu

3062 likes

Beginner friendly AB home workout!!

Here are 5 ab exercises for you to try at home!! You will do 3 sets of 30 seconds for each exercise. I suggest doing the first set of all exercises with 30 seconds on and a 30 second break in between each move. Then after you do each exercise for the first time repeat for another 2 rounds. If it’s

700 likes

BEGINNER FRIENDLY Deep Core & Pelvic Floor Wrkt

Try this bear crawl variation to strengthen your pelvic floor and deep core! A strong pelvic floor is essential for bladder control, core stability, and posture. It supports your internal organs and enhances physical performance ensuring your ability to maintain proper form throughout your worko

582 likes

A woman in a white sports bra and blue leggings takes a mirror selfie in a gym, with text overlay 'Pilates Deep core workout *beginner friendly' and dotted lines emphasizing her waist.

A woman in a white top and blue leggings demonstrates 'Bear crawl hovers' outdoors on a mat, in a tabletop position with knees slightly lifted off the ground.

A woman in a white top and blue leggings performs 'Bird dogs' outdoors on a mat, extending her right arm and left leg simultaneously.

Pilates deep core workout for beginners

No equipment needed for this at home workout! This makes a perfect lifting finisher or morning workout. Roll out your mat & let’s get started. 1. Beat crawl hovers -start in table top -hover your knees 2inches off the mat -hold for 30 seconds 2. Bird dogs -extend your left leg and

1831 likes

Beginner Friendly 10 Minute Seated Core Workout

Hi everyone! I’ve gotten a ton of comments and questions about seated core exercises so I thought I would go ahead and film a follow along workout! These exercises are beginner friendly and you’re able to use a lighter or heavier dumbbell depending on your fitness level. Yes, you can do these ex

552 likes

BEGINNER FRIENDLY CORE WORKOUT

You don't need a kettlebell for this workout. You can use a dumbbell as well I just personally like the kettlebell better for these moves! This is also very beginner friendly but you will feel it lol I used a 10 pound kettlebell and did 3 sets of 15! #beginnerworkoutprogram #core

519 likes

A beginner-friendly at-home workout schedule on a black background, listing daily exercises like squats, planks, crunches, and jumping jacks with varying reps and durations for Monday through Friday. It includes Lemon8 branding.

Beginner friendly at home workout

#homeworkout #beginnerworkout #nogymnoproblem

4376 likes

A woman in a white sports bra and grey sweatpants stands in front of a mirror, showcasing her toned abdomen. Text overlay reads 'Deep core workout for the "11" lines *Beginner-friendly', with arrows pointing to her core.

Two frames show a woman demonstrating reverse planks. The top frame shows her in a lifted reverse plank, while the bottom frame shows her lowering her hips to tap the mat, both on an outdoor mat.

Two frames illustrate reverse plank leg lifts. The top frame shows a woman in a lifted reverse plank with one leg raised, and the bottom frame shows her with the leg lowered but still elevated, on an outdoor mat.

Deep core workout for the “11” lines (beginner)

5 exercise deep core workout for the “11” ab lines! Join me for this beginner-friendly workout. Since there is no equipment needed, you can do this workout at home! Details ⬇️ 1. Reverse plank -begin with your hands under your shoulders, legs out in front of you -press your hips up the ce

12.4K likes

Beginner friendly workout

Follow me on my journey as I continue, my body recomposition routines. Workouts don’t always have to be at the gym if you feel more comfortable in a comfort of your home I have the perfect workout for you

1533 likes

3 Moves to Lift Your Glutes at Home 🍑 (Beginner Friendly) 

I used to struggle with flat glutes and hip dips 😩 Until I found these simple exercises you can do at home👇 ✨ What they target: – Upper glutes (for lift) – Hip dips (for round shape) – Core & stability 📌 Workout plan: 1️⃣ Glute lift activation – 12×3 each side 2️⃣ Full extension hol

115 likes

Beginner friendly Pilates core workout

Tone & tighten your core with these 4 Pilates exercises. No equipment is needed to get started! Roll out your mat & let’s begin… 1. High plank x 60 seconds 2. Bear hovers , lift & lower x 12 reps 3. Diamond crunches x 12 reps 4. Core bridge x 15 reps Tips✨ -focus on “kni

305 likes

beginner friendly workout split 🏋🏽‍♀️

save this if you’re looking to get started in the gym or just looking for a new split!🤍 you don’t have to follow this completely, you can absolutely change and adjust things as you go :) i personally add my own ab workouts in & my walk after i lift! #10minuteworkout #lemon8challeng

282 likes

Beginner friendly workout!

If you haven’t worked out this week, save this for tomorrrow! Easy workout that you can do at home. If you don’t have a jump rope - you can do air jumps, march/jog in place, walk around the block etc. just make sure you’re moving 🫶🏾 #blackgirlworkout #workoutsforbeginners #homeworkouttips

192 likes

BEGINNER FRIENDLY LEG WORKOUT🧡⭐️

Save for later 🧡 #glutesworkout #dumbbellonlyworkout #dumbbelllegworkout #dumbbellworkout #glutesworkoutforbeginners

269 likes

A woman in athletic wear stands in a gym, holding up her top to reveal her midsection. Text overlay reads 'Pilates workout for a SNATCHED Waist *Beginner-friendly!*', with arrows pointing to her waist.

Two frames show a woman performing leg lifts on a mat outdoors. The top frame shows her legs hovering above the mat, and the bottom frame shows her legs lifted towards the ceiling, with arms raised.

Two frames show a woman performing glute bridges on a mat outdoors. The top frame shows her lying on her back with knees bent, and the bottom frame shows her hips lifted in a bridge position.

Pilates workout for a snatched waist (beginner)

Here is my 4 exercise deep core routine for a snatched waist! This Pilates-inspired workout will have you working your core from every angle. Let’s get started on our backs⬇️ 1. Leg lifts -lift your arms & legs to the ceiling -lower your legs to hover off the mat -lift your legs back u

6544 likes

A woman in black activewear takes a mirror selfie in a studio, with text overlay 'LOWER AB WORKOUT + BEGINNER FRIENDLY SWIPE'. She is showing her midriff, indicating a fitness theme.

A woman on a mat performs hip lifts, lying on her back with legs extended upwards, hips slightly raised. The text 'HIP LIFTS' is overlaid, demonstrating the exercise.

A woman on a mat performs butterfly crunches, lying on her back with feet together and knees apart, crunching upwards. The text 'BUTTERFLY CRUNCHES' is overlaid.

Beginner friendly lower ab workout

Tone & tighten your lower abs with this Pilates-inspired workout⬇️ 1. Hip lifts 2 x 10 Lift & lower only your hips off the mat. Keep your arms down by your side to help you further isolate your lower abs. 2. Butterfly crunches 2 x 12 Feet together, knees apart. Start with your

145 likes

A woman in black athletic wear stands, holding her midsection, with text overlay '20 MINUTE FUNCTIONAL CORE Circuit [ beginner friendly ] SWIPE' on a light background.

A woman demonstrates V-Ups, showing both the full exercise with torso and legs lifted, and a modified version with hands on the floor for support.

A woman performs the Bird Dog exercise, extending opposite arm and leg while maintaining a neutral spine and core stability on all fours.

20 Minute Beginner Friendly Core Circuit 💪

Quick little core circuit I've been incorporating lately, mainly on days where I don't have time to go to the gym but want to get some exercise in. These exercises focus mainly on the functionality of your core muscles with one for aesthetics. Functional core work helps with: - Stabilit

37 likes

Beginner friendly workout split 💪🏼✨

I know that sometimes working out everyday can be hard, so here it’s a beginner friendly workout split for all you guys that want to start but don’t know where to start from: • some tips: - go easy on yourself - showing up it’s already a big accomplishment - body change is 80% what you

107 likes

Beginner-friendly Pilates core workout

At home pilates workout- no equipment needed! We’re going to begin today on our backs. Let’s get started⬇️ 1. Single leg stretch Hug your knees into your chest. Extend your left leg long to hover off the mat, keeping your right knee where it is. Switch sides & repeat for 8 reps per side.

1235 likes

easy running workout (beginner friendly!)

Save this for the next time you’re looking to switch up your run routine #lemon8diarychallenge #runningtips #beginnerrunner #trackworkout #runningworkout #runnergirl #marathontraining #stayingontrack New York

7630 likes

A woman in a blue workout outfit performs a reverse plank on a sandy beach, illustrating a beginner pilates glute and core workout.

A woman in a blue workout outfit demonstrates leg lifts on a sandy beach, on all fours with one leg extended backward.

A woman in a blue workout outfit performs pulsing leg lifts on a sandy beach, on all fours with one leg lifted high.

Beginner pilates: glute + core workout

All you need to get started with this workout is a mat and your own body! A perfect beginner-friendly Pilates workout to target your glutes & core. 🫶🏼 Full details⬇️ 1. Leg lifts -lower onto your left forearm and stay on your right hand -lift and lower your right leg -squeeze your

1381 likes

5 beginner wall exercises for core.

DO THIS 5 ROUNDS 5 TIMES A WEEK PARTNERED WITH A HEALTH DIET. ALSO WALK 3-5 MILES PER DAY FOR 5 DAYS, AND YOU WILL SEE RESULTS ⁃ Exercise Duration: 40 seconds each ⁃ Rest Duration: 20 seconds between exercises ⁃ Total Rounds: 5 rounds of the 3 exercises #coretraining #coreworkout #

5 likes

Deep Core Workout 🔥✨ (Beginner-Friendly)

Did this quick ab routine and it helped me really connect with my core. Simple, low-impact, but you’re gonna feel it 👀🔥 • Plank — 4x1 min My fave warm-up. Helps me check in like: Are my abs awake today? 😂 • Plank Twists 🔄 Hits the obliques + lower abs and gives your back a lil stretch. Twis

129 likes

Flat lower abs beginner Pilates workout

As a girl my biggest problem area has always been my lower abdominals. Whenever I eat too much or feel bloated my lower stomach always sticks out more than the rest of my stomach. In order to help fix that I started incorporating more lower ab and deep core exercises. Here are 5 of my favorite begi

711 likes

Dumbbell Only Legs | Shy Girl Friendly Workout🤭💪🏾

Whether you're new to the gym and a bit shy to workout in the weights section or only have 30 minutes to get in a quick workout, this is a great go-to! I was in and out of the gym in about 45 minutes. Step 1: You're going to want to grab a set of dumbbells that will be challenging to use

323 likes

Legs & Glute Kettlebell Workout Beginner Friendly

Okay ladies summer is rapidly approaching. It’s still time to lock in and get into a consistent workout routine! Save this for your next lower body day. Here’s what I did. •10reps of every exercise (superset) •4sets 💪🏾🫶🏾 #fitgirl #lemon8challenge #legsandglutesworkout #beginnerworko

158 likes

A Planet Fitness gym with treadmills, featuring a sticky note overlay announcing a "Beginner friendly glute workout at Planet fitness." The foreground shows a treadmill console displaying "00:02."

A close-up of a purple Planet Fitness cardio machine console with text overlay detailing the cardio routine: "Start of with cardio: I usually do 15 minutes before and after my workout Fav: incline treadmill, fixed arm elliptical, stair master."

A cable machine with a rope attachment on the floor, accompanied by a small bag. An overlay describes "Step-ups with cable," recommending "10-12 reps on each leg for 3 sets."

Beginner friendly glute workout

#gymgirl #glutes #fitnessgirl #gym

831 likes

A woman in pink workout attire sits on a mat in a gym, showcasing her toned abs. The image is titled 'Beginner Abs for a snatched waist' and includes the user handle '@cassidymorganfitness'. Gym equipment is visible in the background.

A woman demonstrates 'SL Floor Taps' for 30 seconds. She lies on a mat, holding a resistance band, alternately extending one leg towards the floor while keeping the other bent. The gym setting includes medicine balls.

A woman performs 'SA Sit Up' for 30 seconds. She transitions from lying on her back to a seated position on a mat, holding a weight plate with one arm extended upwards throughout the movement.

BEGINNER ABS WORKOUT FOR A SNATCHED WAIST✨

POV: You’re a beginner at the gym who wants a tiny waist and tight core✨ Please remember, you MUST be combining these exercises with a clean diet for best results! This is beginner friendly and can be done completely at home, for the exact results you would get in a gym🙌 This workout is right fr

297 likes

Beginner friendly workout for the gworl 🏋🏾‍♀️

This a 30 minute starter workout for beginners and women that are busy. Follow this and get active 🫶🏾 #beginnerworkouts #shygirlworkout #fitnessjourney #weightlossandfatloss #weightlosstipsandtricks

63 likes

A woman in a black sports bra and dark leggings takes a mirror selfie in a studio. Text overlays read 'Pilates ab workout Tone & tighten your core SWIPE', with dotted lines highlighting her midsection. The image introduces a Pilates core workout.

A woman in a brown top and black leggings demonstrates the 'Leg pull front' exercise outdoors. She is in a high plank position on a mat, with one leg lifted behind her, engaging her core.

A woman in a brown top and black leggings performs 'Table top hovers' outdoors on a mat. She is in a tabletop position with her knees slightly lifted off the ground, engaging her core.

Tone & tighten your core Pilates workout

Beginner friendly Pilates core workout! Tighten & tone your midsection with these 4 moves. No equipment is needed to get started, besides your mat. Let’s get started⬇️ 1. Leg pull front 3 x 10 per side Begin in a high plank position, wrists under shoulders, back & neck neutral. Walk

234 likes

BEGINNER FRIENDLY STAIR WORKOUT

save this for your next cardio session!🤍 stairs is a great way to get your heart rate up & currently my favorite form of cardio :) - #stairmaster #stairmasterchallenge #cardioforbeginners #summerbod #cardioworkout #cardioroutine #workout #workoutroutine #beginnerworkout

202 likes

beginner friendly workout!✨

#workoutroutine #beginnerfitness #beginner #gymgirl #motivation

429 likes

BEGINNER PILATES DEEP CORE WORKOUT

This is your sign to try Pilates if you’ve never tried it before! This workout requires no equipment & can be completed at home. Perfect for beginners or those who are new to Pilates. Let’s get started⬇️ 1. Bird dogs 2 x 12 -extend your right leg back & left arm forward. crunch your el

491 likes

A woman in a black sports bra and blue leggings takes a mirror selfie in a barre studio. Text overlay reads 'Lean legs workout beginner friendly Swipe >>' and 'lemon8 @sophiaceperofit', indicating a workout guide.

A woman in blue leggings and pink ankle weights performs heel elevated squats, holding onto a barre for balance. The text overlay identifies the exercise as 'HEEL ELEVATED SQUATS'.

A woman in blue leggings and pink ankle weights performs Pilates ball squats, squeezing a ball between her thighs while holding a barre. The text overlay identifies the exercise as 'PILATES BALL SQUATS'.

Beginner friendly lean legs workout

Lengthen & lean your legs with this barre-inspired workout. All the details✨🩰⬇️ 1. Heel elevated squats 2 x 20 -hold your heels high & squat down as low as you can while keeping your back straight. 2. Pilates ball squats 2 x 25 -squat down low with a Pilates ball in between your le

51 likes

Bodyweight core workout ( beginner friendly)

#bodyweightworkout #coreworkouts #beginnerworkout #fitnessjourney #fitnessjourneymotivation

62 likes

A woman in a light blue top and dark leggings performs a squat on a yoga mat. The image has text overlays "7 DAYS TO BETTER FLEXIBILITY" and various graphic elements, including an infinity symbol and a flexing arm emoji.

A woman's lower body is shown on a yoga mat, with a resistance band around her thighs. Text overlays detail "Day 1: Full-Body Stretching" with a focus on gentle stretches like Cat-Cow and Forward Fold, and a tip to hold stretches gently.

Workout attire, including a yellow sports bra, grey leggings, and black sneakers, is neatly arranged on a grey surface. Text overlays describe "Day 2: Hamstrings and Lower Back" stretches like Downward Dog and Spinal Twist, with a tip to use a strap.

A Beginner-Friendly Stretching Plan 💪🏽

7Days of being more flexible. Who doesn’t want to be more flexible and more comfortable in their bodies? Day 1: Full-Body Stretching Focus: Gentle stretches to ease into the routine. • Cat-Cow Stretch (1 minute) • Forward Fold (1 minute) • Child’s Pose (1 minute) • Seated Forward Ben

228 likes

Beginner Friendly Pilates Diastasis Recti Workout

Hi everyone! He’s a quick pilates ring workout! Please keep in mind that this isn’t a personalized workout so some of the exercises might be more difficult. I use the term “mom pouch” very loosely. I’m referring the postpartum tummy that most women just assume is belly fat, but can actually be

177 likes

A woman in a white crop top and grey leggings takes a mirror selfie in a Pilates studio, with the text 'DEEP CORE PILATES WORKOUT SWIPE' and an arrow indicating to swipe for exercises.

A person demonstrates the Bird Dogs exercise, on hands and knees with one leg extended straight back. The text 'BIRD DOGS' is prominently displayed against a dark background.

A person demonstrates the Bear Hovers exercise, on hands and knees with knees slightly lifted off the mat. The text 'BEAR HOVERS' is prominently displayed against a dark background.

Beginner deep core Pilates workout

If you’re a beginner looking to tone & tighten your core then this workout is for you. Get started with these 4 exercises.⬇️ 1. Bird dogs x 12 per side Focus on balancing & squeezing your abs in tight during this. 2. Bear hovers x 30 seconds Make sure to continue to breath during

368 likes

Sneaky core workout 😆

This is a Beginner Friendly Core/Ab Workout 🏋🏽‍♀️ Start: V- Ups 5 reps, move into Still Boat 10 seconds, then open close leg (while still engaging your core!!) 5 reps, lastly crunches 5 reps ⭐️ You will do repeat this circuit 5 times✅ 💭: Watch your core get stronger, abs get more defined, notic

1549 likes

Beginner Pilates Deep Core Workout

Who’s ready to begin their Pilates journey?! 🙋🏻‍♀️ Recently Pilates has been very popular and for a good reason. Not only is it an effective workout, but it’s great for people of all different fitness levels. Get started TODAY with this beginner deep core exercise. No equipment is needed so you

721 likes

Beginner Friendly 5 Day Workout Split

If you’re struggling with structuring your workouts try this five day split Monday: Upper Body •back. biceps. triceps +cardio Tuesday: Lower Body •glutes. hamstrings. quads+cardio Wednesday: Core & Cardio Thursday: Cardio Friday: Lower Body Glute Focused! #workoutsplitforwomen #fit

116 likes

See more