The 4 BEST Core Exercises for Beginners - PHYSIOTHERAPY for Core Strength & Recovery
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- Опубліковано 1 чер 2024
- 4 Physiotherapy core exercises for beginners strengthen the deep abdominal core muscles, lower back, buttock and hip muscles with Physiotherapist Michelle Kenway www.pelvicexercises.com.au. Michelle guides you step by step through these core exercises that recover trunk strength and stability and shows exercise modifications for absolute beginners.
These core exercises for beginners are safe, gentle training for the core muscle activation and strengthening for core trunk and hip muscles that support and stabilize the spine and pelvis. Suitable with pelvic floor weakness and mild-moderate low back pain recovery.
Timestamps
0:00 Introduction
0:54 Bridge
2:02 Clam with core abdominal activation
2:24 Deep abdominal core technique
3:58 Single leg raise modified
4:43 Single leg raise kneeling
5:25 Modified plank
Beginners core exercises should feel comfortable and pain free. Cease core exercises that cause physical discomfort.
Bridge Core Exercise
Bridge trains the buttocks and lower back for strengthening and stabilizing the spine and pelvis. Start lying on the back, slide one heel at a time towards the buttocks so both knees are bent and feet flat. Take the knees and hips apart so the knees are wider than hips and feet turned outwards.
Beginners push down through heels and raise the buttocks to a comfortable height. Slowly lower down and relax the buttocks.
Clam & Abdominal Core Exercise
Clam exercise for beginners combines deep abdominal core muscle activation and hip strengthening. Start lying on one side with both knees slightly bent and knees stacked on top of each other.
Gently draw the lower belly slightly inwards towards the spine to firm the lower abdominal core muscles breathing normally. Lift and then lower the uppermost knee from the lower leg keeping both feet together throughout.
Single Leg Raise Core Exercise
Single leg raise is a beginners core exercise for the long spinal muscles, buttocks and deep abdominal core muscles. Start kneeling, hands under shoulders and knees directly under hips.
Gently activate the deep abdominal muscles drawing the lower abdominal wall slightly towards the spine. Extend one leg out behind with toes directed down. Raise the extended leg off the ground so the heel is no higher than the buttocks. Lower the leg so the toes touch the ground.
Modified Plank Core Exercise
The plank core exercise strengthens abdominal core muscles, spine and shoulders. This is a modified beginners version of the plank.
Start lying prone, elbows under the shoulders and forearms on the ground. Draw both shoulders away from the ears and raise the chest.
Engage the deep abdominal muscles gently drawing in the lower abdominal wall. Raise the chest and hips off the ground supporting the trunk through the forearms, elbows and knees. Keep the body line straight from the shoulders through to the knees. Breathe normally throughout this beginners core exercise before lowering the trunk back down.
#physiotherapy #coreexercises #beginners
Disclaimer The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
✨More Abdominal Core Exercises for Beginners (Home Workout) here enjoy! ua-cam.com/video/qfoW2PKugyk/v-deo.html ❤🩹✨
what about coregasm? those shoes don't look that big❤️
That's fantastic, Michelle. ❤️❤️❤️❤️❤️❤️❤️
Glad these help! Thx so much for your comment & support ❤
Thanks, Michelle!
@JA-kh2yi You are so welcome! 💖
Awesome thank you so much.
@fredsmith1391 you're most welcome! 🌸
Very nice!👍👍👍
@khomo12 Thank you! Cheers!
Great I need it thanks 🙏
@dilshaddegum4938 you're most welcome - happy to help!❤️
شكرا ميشيل❤
@user-vr8qi5pe6s 🌸من دواعي سروري حقا
Muito obrigado
@alexlima4512 meu prazer de fato
Hi Michelle,thank u 4 a wonderful job.Is that exercises safe for deep lordosis and for scoliosis back problems?I have also sore neck
So glad to have a new exercise routine to work on! Thank you Michelle. Your instructions are so clear and motivating. So grateful for this new video. (London, UK)
@charlenefernandez715 You're so welcome! Thanks so much for your lovely comment. I'm delighted to hear that you find the core exercises routine helpful and that the instructions are clear and motivating. It's great to have a new exercise routine to work on and I appreciate your feedback. Keep up the fantastic work! 🙏 💖
Thank you Michelle. These are extremely helpful especially for me with a very bad back 🙂
So glad Kenny! Yes these are some of the absolute essentials for back strengthening, all the best!
Amazing help these exercises save my trips to the hospital- hugely appreciate your help
@bezmond9518 I'm delighted to hear that the exercises have been beneficial for you and have helped you avoid unnecessary hospital visits. Your progress and well-being are essential to me, and I'm grateful for your kind words. Keep up the good work and thank you for sharing your positive experience! ❤️ 🌸
Another great video 😊 gonna see if I can do them
@Kat…. This one was your pick 😉 I’m glad you like it, let me know how you go with the exercises. I’m filming the obesity/overweight strength workout today so stay tuned 🌸 keep up your great work Kat!
@@michellephysio very excited for the strength workout!
Btw I got a stationary bike yesterday so I'm going to aim for 20-30mins daily to start with. Only problem is it does really hurt my bottom, that area where the bones you sit upon 😅 hopefully I'll get used to it!
@Kat.... That's great to hear that you're excited for the strength workout and have started using a stationary bike! It's normal to experience some discomfort in the beginning, especially in the area where you sit. Over time, as your body adjusts and you build up your tolerance, the discomfort should lessen. Just make sure to adjust the seat height and position to ensure proper alignment and support. Keep up the good work and listen to your body. Happy exercising! ❤️🌸
@@Kat..... I refilmed the strength exercises routine for you on the weekend, I wan't happy with the first shoot. I'll get onto editing this ASAP. Hope all is well Kate 💮
@@michellephysio thanks for letting me know! 😊
Ja sam zvistan od tvojih video❤gledam tvoj video 2 sata na dan❤❤
@nikolanesovic1329 Hvala vam puno na podršci i predanosti! Samo tako nastavi! 🙏 💖
@@michellephysio Osecam se kao tvoj rob🙏💐🌷
Would these exercises also work for someone who has had inguinal hernia repair (mesh insertion) 2 years ago?
These are great thanks michelle!
I had a hysterectomy, cystocele and rectocele prolapse surgery 5 months and I am only just ready to start strength through there but its so fragile I am excited to try these. My hysterectomy deep anchorage is causing tremendous stiffness and pain in my lower back, think these will help it settle down xx
@goldstar846 yes exercise is your key for sure to help with your back stiffness. Start the first 3 exercises over the next week or two and leave the plank until last when you're a little stronger. You might be interested in these lower back stretches too ua-cam.com/video/RArMVYuWqw8/v-deo.html Wishing you all the best for your return to strength and fitness 🌸
@@michellephysio your so kind and generous!
I appreciate that . Will do xx
Good pointers eg when on side with bent knees have feet in line with bum, also pull in TA, aftet 4 kids and decades of no core strengthening my torso has become weak slack. Thk
@angeladavies you can train these core muscles and firm your tummy regardless of how long ago you were pregnant and your tummy was stretched. Go to it Angela you can do it! 🌸
I can finally do regular workouts thanks to healthy diet warm bath and some of yours workout legal videos and others you took away the pain idk if it’s gone anymore do homroids leave I don’t feel pain constipation no bleeding and no discomfort I can squat and everything freely
@isaiahslifeexperience4535 I'm so glad to read this, thank you so much for taking the time to comment !
@@michellephysioyou’re welcome ☺️
Thanks you!!!
I have 1 question can a person with rectus diastesis do all these exercises?
@marymesfin2299 Hi there! Yes indeed exercises 1-3 can only benefit. Just take care introducing the final plank exercise, only when you have good control of your inner deep abdominal muscles during the first 3 exercises as these are the most intense of these core exercises. All the best to you!
Hi Michelle. Do you have any exercises for degenerative disc disease? Can I do any abdominal exercises with this disease at all? 🙂
Yes indeed core exercises are exactly what is required with degenerative disc disease! This is exactly what needs to be performed in most cases 🙏
Thank you Michelle! Your videos are helpful, clear and I appreciate the cuing tips.
Can I do these post hysterectomy and bladder repair?
Yes these are great for your rehab. Just make sure you have your doctors approval to return to general exercises. Start out with the first 3 exercises- leave Plank for 2-3 weeks and introduce gradually as tolerated. All the best!
@@michellephysio thank you!
@rommajiwan1972 you're welcome!💖
@michellephysio hi Michelle, I just wanted to ask you if you think it is OK to jog after hysterectomy and cystocele and rectocele repair surgery?
❤من تركيا
@mohamadebrahim6434 ❤️ شكرا أحب أن أسمع منك في تركيا
@@michellephysio على الرحب والسعة اهلا وسهلا بك دكتورة غالية وعزيزة على قلوبنا امضي معك وقت ممتع ومفيد اشكرك على ما تقديمه بكل صدق واحتراف
@mohamadebrahim6434 شكرا جزيلا لكلماتك اللطيفة! أتمنى لك كل التوفيق في رحلة لياقتك! 🙏 💖
Ja sam zvistan od tvojih videa. Ne mogu da prestanem da gledam. Ne vidjam se sa prijateljima samo gledam tebe ceo dan. I radim vezbe za penis. Postao sam tvoj rob❤
Michelle when you will start making the videos ? I love your daily viewer , I love your content Michelle
I think now you wont make videos ? you stopped the youtube Now permenently , you are taking rest you are too old I think its your resting Time
@latestgadgets2956 Hello there, thank you for your support and kindness. Yes, just a brief rest and returning to filming this weekend in fact! Stay tuned, all the best Michelle🙏 💖
Ive tried kegle exercises not working