7 Great Core Strengthening Exercises - Ask Doctor Jo
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- Опубліковано 21 бер 2018
- Core strengthening exercises are great for improving your core strength. They can help prevent injury, increase core stability, and improve balance. I start with some beginner core exercises & then progresses to harder ones. More core exercises: • Swiss Ball Core & Back...
Progress through these core strength exercises at your own pace. If this is your first time doing core exercises, you may not be ready for the last ones yet. It's better to do the easy ones first and then see how you feel the next day.
The first exercise is a pelvic tilt. This is great to get the core moving, and strengthening the whole pelvic area.
The second core exercise is going into a bridge. This not only works your core, but it also works your glutes and hamstrings. If two legs are easy, you can do them with one leg at a time.
The third exercise is with a Swiss or therapy ball. A prayer plank on the ball is a great way to activate your core. You can do this modified or a full plank.
Next you will do a trunk rotation lying down with your feet on the ball. This is great for your oblique muscles. You can also do the trunk rotation seated on the ball. Using a weight will give you an extra workout, but you don’t have to use one.
Now for some harder ones for core strengthening. This one is in tall kneeling, and you will lean back slightly. You can have someone hold onto your feet, or you can place them under something for support. When you are ready, you can do them without any support. This works your core, glutes, hamstrings, and quads.
Finally you will do a standing march with elbow tap. You can do this on the same side or opposite sides. Try not do bend your back forward, and use your core to lift your knees.
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7 Great Core Strengthening Exercises:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
PRODUCT PLACEMENT DISCLAIMER: This video contains product placement. Thank you to King Athletic for providing Doctor Jo with a free Swiss Ball to use. - Спорт
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Hey am an SMA patients and I feel like my muscles are weakening after I had a scoliosis surgery and am unable to walk so can you show me some exercises to strengthen my muscle which I can do ?
Is this helpful for constipation?
Hi @AskDoctorJo are these exercises suitable if you have osteoarthritis and problems with L4/L5 S1 disc problems?
@@sanafathima4405 how are you now?
10 years after a C-section I’m loving these exercises! I’m going to claim back my core! 👍🏻
this is me right now
After ruining my posture with so much heavy exercising, I appreciate the naturality of these exercises and Dr Jo herself. Such a relief and great help. Thank you
Thanks, and you're welcome.
I'm a spinal cord injury patient and during the lockdown this channel helping me a lot to keep up with my physiotherapy
You are literally proving that this works when you do this exercise, when i did the 2nd exercise i definitely did feel my muscles working better.
Subscribed for sure. I’m a truck driver and it’s really hard to get to the gym. Any workout I can do from my bed/bunk is a life saver and I can do all of these from in my truck safely out of the elements and not in the eyes of other truckers at the truck stops. I love it. Thank you so much.
Thanks, and you're welcome.
Thank you so much! Love your videos!!
Simple but effective all in a single video..
I like it
Am I the only one here to Strengthen my core so I can finally stand back up after a back bend?
I can stand up after backbend, I'm trying to do a handstand so I can work on my backbend kickover 😅 This was 7 months ago so you probably can do it now. Sorry for being weird lol
I can stand up now, and do a front walk over but I can’t kick over by myself:/
Been doing these daily for a month after being flat on my back the week between Christmas and New years. Rest, ice , muscle relaxers, percocet. My back has never felt better.
@@Mya_business yayyy that makes me so happy! Good job w your progress 😄
Thanks so much for doing this channel. You’ve helped so much with my chronic pain issues.
You're welcome. Glad they have helped.
Thank you for this info!
You're welcome!
You-re so helpful and so fun at the same time! great job!
Glad to help!
@@AskDoctorJo was
Thank you Dr. Jo!
You're welcome!
Another great informative tutorial!! Thank you so much 💜💫
Thanks, and you're welcome!
You are very contented.. Always look forward to you
Thanks.
These are excellent!
Yes thanks excellent! Much appreciated
You're welcome!
A very reliable content and very decent professional. Thank you!
You're welcome!
U have got an excellent way to demonstrate it.
Bravo.👊🏻😊
Thanks!
Great video - thanks!
Thanks, and you're welcome.
Dr Jo, I've searched high and low for true beginners core exercises that I can do, and yours is the first where I can actually do most of the ones you mention. I don't know why I don't always just start searching your videos first! I will learn! Thank you so much for your work. You have helped me relieve my pain and rehabilitate so many times!
You're welcome! I'm glad my videos have helped.
loved it
Dr Joe Thank you..
You're welcome.
I haven't even tried these exercises but I can tell already that I found the video that I need. Omg thank you!!!! The search is gone. Let the work begin. 🙌 💙
You're welcome!
Thank you Dr
You're welcome.
What if we don't have a Swiss ball?
Any replacement ??
Anything I look up I always click on yours for some reason 😂 I love that
tnx, you`re so creative
You're welcome, and thanks.
Hi dr jo! I have low back pain and have compensated my left side severely by only relying on my right side. Recently I started doing core exercises to get better and they’ve helped me a lot but I want to know what else can I do to strengthen my left leg / left lower side of the body.
your channel is fantastic and helpful. long time subscriber.
Thanks!
Amazing Dr Jo 🥰🙌🙌🙌🙌🙌
Thanks!
Hi doctor Jo, is doing one of the exercises enough to strengthen the core significantly? I can do the tall kneeling lean back, but struggle to stay in the right positions to do the others.
Thank you very very much😊
You're welcome.
Thanks
You're welcome.
thank you for video
You're welcome.
I'm just about ready to do some core exercises after my oophorectomy. These look like some great exercises. Thank you!
You're welcome!
THank you!
You're welcome!
Thank you ☺️
You're welcome!
Wow you are really amazing thank you
Thanks, and you're welcome.
Great video I ve had surgery and theses are great thank you
Thanks, and you're welcome.
Thanks a lot😇🤗
You're welcome.
Hi Dr. Jo! I’m a PTA myself here and an avid exerciser. I’m good with upper/lower body but TERRIBLE incorporating core work! I’ve also lost 30 pounds over the last 6 months, so I have some loose skin/fat/very weak musculature around my core. My core has always been a problem. How often would you say to incorporate exercises like this? I am currently lifting weights/doing resistance for upper body 2-3 times a week as well as lower body 2x a week. And cardio about 4-5x a week. I feel so overwhelmed trying to fit everything in but I know I have to start including this as I’ve had so many injuries and am still suffering from compensation injuries. Any advice? Thank you SO much!!!
You're welcome! Therapeutic exercises can be done every day, but since you are doing so much with your other programs, 2-3 times a week would probably be fine.
Thx
You're welcome.
🖒good explanation.Thank you
You're welcome.
Dr Joe's great❤
Thanks 😎
Thank You. I was wondering Do Dr. Jo has Core exercises now that it's importance has been discovered? Thanks Again. Good day.
You're welcome. I have always had core exercises, and yes they are important.
Great exercises to get me ready for summer!! Thank you!! 💕
You're welcome!
I need this for my head statand
Okay first of all, I love your chillax workout attire. 👏👏👏
Thanks 😎
Thank you doctor
You're welcome.
@@AskDoctorJo I have pain in my pelvic region . So how to get rid of that, can I cure by strengthen my core muscles
fantastic
Thanks.
After 6 years of c section trying to get my core strength.. and this looks good
Looks interesting! If I don’t have a ball is there any at-home substitute I can use?
Very nice
Thanks.
done
I’m having difficulty with any plank type exercises, even the modified with the ball. My low back is really weak and I do have lumbar schmorl’s node, and degeneration. Any suggestions? Also, is there a downloadable printed sheet for this routine?
When there is a worksheet, the link will be in the top pinned comment. Unfortunately, there is not one for this one yet.
@@AskDoctorJo thanks. I’ll write it down!m
Hi doctor jo! How many times weekly do you recommend doing these exercises to build up the core? I’m having lots of issues with lower back and pelvic pain and have been recommended to build my core up. I have tried planking but I’m not strong enough to even plank at the moment but these exercises seem within my ability range but not sure how often I can do them without overdoing it?
Therapeutic exercises can be done every day, slowly building up reps and sets over time.
AskDoctorJo thank you!!! 😀
You're welcome!
Hi there. I had hip surgery 2 months ago. Still recovering. Are there any core exercises I could try. Thank you
Nice
Thanks.
Thanks medam
You're welcome.
Dr. Jo, I have a ruptured disk I'm my lower back. I'm going to physical therapy and it seems to be helping but I really need to work on my core strength. Can I do these without causing injury to my back?
How often do we need to this this?
Sir! There is pain in my lower back region whenever I do any heavy work... It gets so hard or stiff that after doing the work for sometime, I am not even able to stand and I have to lie down on bed for some relief and the pain persists for 4-5 days. This is happening for almost 5 yrs since I started spend to all the time inside home because of studies and my weight increased to 85Kg.. I am not able to do any heavy work... My age is 22 but I feel like I am 70 yrs old.... Please suggest what to do! Please
You legit put pup parent in your description 😅 I love it 🥰🥰🥰
😎🐾
Docotr Jo can you make a video on how to make yourself taller please also nice video
also does this exercise increase your jumping to be higher
The OG LADY!
DOES PELVIC TILT AND FLAT BACK IS NECESSARY POSTURE FOR ALL CORE WORKOUT ?
Hi I'm suffering a lot of stomach sickness would you suggest anything light for strenthing the stomach
I am an old subscriber. I had a c section a month ago how often can I do these. And when can I start
Hi Dr ..my neck hurts due to cervical problem..can I use pillow while doing crunches..I have stiff neck through out day...
WELCOME💐💐
:-)
Can i do this type of exersize in spondylolisthesis grade 1..?
I tried the tall kneeling lean back, though I keep struggling keeping my body straight (I keep bending at the waist as if to squat sit instead). Is this normal for beginners, and if not any advice?
Help? I had 3 babies (all c section, I have lower back problems and not such such strong core. My bf won't let me pick up heavy things.
, I want to get it fixed through what you do in your videos. Your videos seem pretty easy to follow 🙂. I want the right exercise if possible, I do prefer bed exercise because it's easier on my lower back.
Is this exercise helpful to do while having back pain .I'm 20 years old and I'm having back pain for some months due to heavy lifting while working and pain keeps returning whenever I have to deal with water like washing, bathing and it's really difficult for me to bend or to do any normal activities . I hope you will reply to my comment. Can you please suggest me any exercises or anything. I would be grateful ❤
if we have no Swiss ball,, then what we can use in substitute of Swiss ball??I have subscribed your channel.
If you have a large towel, like a beach towel, you can roll it up and place it on a chair. It won't be quite the same, but it will make an unstable surface.
Hi Dr. Iam a physiotherapist and i want to ask you about OKC &CKC for ACL injury
Can you make a vedio about it please??
Is this exercise is for straightening backbone
Hi Dr Jo a new subscriber here! Wondering if these are safe for someone with osteoporosis mostly of the spine and hip? Have you posted specific exercises safe for osteoporosis...specifically core strength ing? I love the way you explain and demonstrate! Thank you.
Thanks! It really just depends on how severe your osteoporosis is. As long as you are not doing any big twisting type exercises (so the rotation one is probably not the best unless your doctor okays it), they should be okay. I do have a video specifically for osteoporosis, but not specifically for core strengthening.
@@AskDoctorJo thank you for responding. I'll search for your osteoporosis exercises.
You're welcome.
Can someone tell me how long it takes for results??
Dr.jo I subscribed a while back COULD u tell me are these ok for si and l5 narrowing stenosis with nerve impingement?
As long as you have been cleared by your doctor to do exercises, they should be okay, but big extension movements should be avoided.
Is this helpful for constipation?
When i do the one with moving body back when on knees and only my quads hurt (a lot) means theyre very weak? I dont feel my core or anything else at all
It works the quads too, but it might mean they are working harder because your core is weak, so they are doing more of the job.
should we be activating our TVA each time?
Dr. Jo question here, the king stabilizer ball is unavailable at Amazon when I clicked your link. So what other recommendations do you suggest to purchase that’s just as great???
Here's one that has great reviews, but I haven't tried it: amzn.to/3MrTxdM (affiliate link)
Hi Dr. Jo -- i'm a subscriber to your channel -- can you tell me where to start if I get hamstring cramps from just doing the simple bridge exercise? I'm trying to strengthen my core but apparently I have weak glute muscles too...HELP.
If you bring your feet closer to your bottom with the bridge, it will work the hamstrings less.
Would these be good for someone who had umbilical hernia repair surgery 4 years ago?
Mam i am prolaps and diatassis rect problem shall i do this excersise
Hi, I'm suscribed, I have tendinitis in both elbows since over a year, I'm desperate to strengthen my core what exercises can I do?
The above video might help.
Hi Doc. I have a slip disc. Is this exercise for me?
I’m doing the bridge and I feel it alot more in my thighs am I doing it wrong?
Great exercises! Thanks a lot. Rgds
Thanks, and you're welcome!
can core strengthening exercise helpful for avoiding hernia problem?
Yeah, by strengthening your core, you are strengthening the muscles around it which provides stability and support
Hopefully as im 16 and havent been diagnosed but hav had some pain which could be that i hope not so i will try prevent it from now
💪🏼😬
Should I be feeling the bridge in my lower back? I feel like I can’t engage my core on that exercise
Good evening mam you giving athletic person we will do core exercises any new core exercises will be there please share mam
You did not include the side plank. Is it on the “difficult” list?
Planks are too difficult for me! They might be in a more advanced routine
I learn so much from Dr. Jo. Many thanks
You're welcome :-)
Is this model of ball no longer made? Not on website, any recommended alternatives? Thank!
It looks like it's no longer available. I have a few others in my store through Amazon: www.amazon.com/shop/askdoctorjo (affiliate link)
Hi doctor jo is it normal after we do the core exercise we can feel the sore around our stomach?
Yes.
After c section is this exercise can help for tighten tummy because I have two kids and c section done on before 6 month but my belly is looking like a 5 month pregnancy and almost my DR gap is 0.5 cm in belly button what can I do