hey everybody it’s Doctor Jo, and today
I’m going to show you seven easy core strengthening exercises. so let’s get
started. Before we start, if you haven’t subscribed
already make sure and click on the button. so we’re gonna start off with
some pretty easy core strengthening exercises and then get to a little bit
harder. so the first ones we’re gonna start off with just gonna lie down on
the floor. now if you are not comfortable getting on the floor, you can do this on
your bed or a couch. you just want it to be firm enough where you can do the
movement. so a lot of people say they can’t get up off the floor, just get on
your bed or your couch and do it and that should be fine. so we’re going to
start off with a pelvic tilt. with the pelvic tilt, basically what you’re trying
to do is flatten out your back onto the floor. So that little curve that we
have in our back, you’re moving that pelvis or you’re tilting the pelvis to
push it flat down, and that kind of just contracts those core muscles. so once you
do that, if you can see that movement almost like you’re going to lift up your
bottom but you’re not going all the way up. hold that for about three to five
seconds and then relax. so just start off with doing about ten of those and this
is just really to kind of start getting them loosened up, getting those movements,
getting the muscles starting, but not going too crazy yet. so again just a
three to five second hold really trying to flatten it out. if you need to put
your hand under there as a target, you can, but you really want to feel that
back flat on the floor, and then do about ten of those. so after you get those, get
everything kind of loosened up in there, you’re gonna go into a full bridge. so
now you’re just lifting your bottom up off the floor, and you want to lift it to
about where it’s level, but not arching your back. and really just slow and
controlled the whole time. so you’re coming up and then once you start to
come back down, come one segment at a time. so you don’t have to pause at each
segment, but really control it so you’re going up and then nice and slow coming
back down. so again just starting off with about
ten of these. if this becomes really easy, you can do 15 to 20 up to 25. if you get to 25 and they’re pretty easy then you can
actually start doing one-legged bridges. so just coming up and then coming back
down, still trying to keep everything level. so if you feel like you go up
and your hip is dropping, let me do it on this side so you can see, if it’s
dropping like that, that just means you’re not quite strong enough and ready
for it, so then go back to the two legs. so then we’re gonna go and use a swiss
bowl. today I’m going to be using the King athletic Swiss ball, and if you’re
interested in purchasing it make sure you click on the link up here. so now
we’re going to go into a prayer plank on the ball. so I would start with a
modified which is on your knees because this one is a little bit harder. using a
Swiss ball makes an uneven surface. so just kind of place your arms on the
Swiss ball and then bring your knees back, tucking in the butt. so squeeze
those butt muscles in and try and be in a fairly straight line when you do it. if
this is easy, if you can hold it and get to a minute and you’re just kind of like “do, do, do,” then you can come up into a full plank. but really squeezing in
that butt, holding it nice and tight, keeping everything tight. so you’re not
sagging down, you’re not coming up like that, you’re really trying to stay in a
nice straight line. so again starting off maybe 10 to 15 seconds and then working
your way up from there. so the next one with a Swiss ball, you’re gonna lie down
and put your legs on the ball. so bend the knees and get kind of in a
comfortable position. if you need a pillow for your head, you can if you just
want to lie down flat on the floor you can do that as well, but keep those knees
just a little bit bent. and then you’re just gonna kind of rotate your hips from
side to side. so almost like a trunk rotation, but now you’re just getting
those core muscles strengthening in a rotation position. so you don’t have to
go and rotate all the way down, just go until you feel a little bit of tightness
and then come back up. keep it nice and smooth and controlled.
so again just doing maybe five on each side, and then you can progressively go
down deeper if you need to. for the next Swiss ball exercise, you’re gonna be
sitting on the Swiss ball. when you sit on a Swiss ball you want your hips and
your knees to be about at 90 degrees. so your feet are nice and flat but your
knees aren’t coming right up. so you want to be in a pretty comfortable position.
so with this one I have a pretty heavy weight here, you probably just want to
start off with maybe a two or three pound weight and then work your way up
from there. so just take the weight and put it straight out in front of you, and
then just gently rotate from side to side. so again this is working the core
in a rotational movement. try and keep your back nice and upright and
just gently rotate back and forth. if you feel like the weight is starting to
drop, and you’ve only done like two or three, it probably means the weight is
too heavy, and then just get something lighter. you can actually do these if
you’re not quite ready for a weight just clasp your hands out in front of you and
still do that rotational motion. so you’re still getting a good core
strengthening exercise with this. so if you’re not quite ready for that weight,
you can actually do that as well. whoa! so the next exercise is a tall kneeling
lean back. this works your hamstrings as well as your core, so as you can see I
don’t have anything anchoring my feet. sometimes people do need something
holding their feet down to do this. again you can go modified and just go here, you
can place your hands on your hips here, or you can just have it down by your
side, but if you just want to start right here you can. I’m already feeling my core
and my quads and my hamstrings working, but once you start going further back
you’re gonna feel that a lot more, so don’t try going really far back in the
beginning because you need good flexibility with this as well. just try a
little bit and then you can try a little bit further. so I just start off with
about ten or fifteen those, and then work your way up. so the
last exercise is going to be standing. so the last core exercise is going to be a
simple elbow to knee standing up. so you can either do the same side, or you can
do opposite back and forth. so this one requires some balance while you’re doing
it, so if you don’t have really good balance, you might want to start off
doing these sitting or lying down and then you can work your way to standing
up. some people put their hands all the way behind their head, I just kind of
like to hold my hands up a little bit. so you can do same side, you’re kind of
meeting in the middle. so you’re, but you’re not curling your upper trunk
forward, you’re just kind of crunching as you’re going. or you can alternate sides
back and forth. so this is not only working your balance, but it’s working
your core as well. But see I’m still pretty upright. I’m not coming down and
bending my back, I’m just meeting in the middle to really work those core muscles.
so again, you can start off five on each side, then work your way up to 20. if
you’re getting the 20 – 25 on each side and that’s easy, and then you can start doing
some other stuff. so there you have it those were the seven easy core
strengthening exercises. if you’re interested in purchasing the King
Athletic Swiss ball, make sure and click on the link up there, and don’t forget to
subscribe by clicking down there. and remember be safe, have fun, and I hope you
feel better soon.