20 Minute | Pilates Core Workout | Lower Back Friendly
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- Опубліковано 16 сер 2020
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In this 20 minute Pilates core workout, we strengthen the abdominals in a way that’s safer and more comfortable for your lower back!
This Pilates routine improves core strength and stability without any flexion, twisting or bending of the spine. But just because there are no crunches doesn’t mean it’s easy or less effective! Plus, these movements are safer for those who have osteoporosis or other issues where flexing the spine is contra-indicated.
Try it for yourself and let me know what you think in the comments.
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This is the only core workout I've found that doesn't hurt my back. Thank you!
Impressive workout.
Exactly what I need to reach for the next level.
I've been working for 5 months in physiotherapy using pelvic bridges with both feet down and with marches, and toe touches.
I've had sciatic nerve pinch in my right glute and right it band tightness and right groin tightness since beginning of 2023 that prevented me from walking and also resulted in a limp.
All my workouts were for glutes and core strengthening.
Transitioned to training at gym with full body resistance (endurance and strength) the past 3 months.
For the past 2 months (I retired from sitting all day job), I've slacked off from the PT exercises, but have stuck with resistance training and walking and running (albeit slowly) 6 days a week.
I'm up to 40k steps a week.
Able to now complete a 3.8 mile (8k step) walk this week in 90F 88% humidity outdoor weather.
72 years old.
What I love about your workout is that it demonstrates the gradual progression to dead bugs, which I wasn't able to do until just now with your workout.
My PT had me working on same but bringing my extended leg 3 inches above the floor.
I'm sure that's a great goal for some people, maybe even me someday.
I need to develop a little more core and back strength first before I do that.
I came up with my own fix for when my glute ache returns after a harder run or walk (I'm told it's like Good Mornings).
My purpose: to stretch lower back through upper back that realigns back and glutes.
My method: squat with knees at 45 degrees external rotation hinging forward at hip with back straight, hands on thighs above knees to support upper body.
Then elongate the spinal column using core and back muscles to stretch as far forward as possible.
Then stretch arms forward while using glute and lower back muscles to support and balance the forward weight.
Then walk each foot 2-3 inches forward slowly holding this position for 3 steps on each foot.
Return hands back to the thighs just above the knees and stretch the lower back and glutes using the hands on the thighs to help the stretch.
Return to standing position with excellent posture.
After this, I'm able to walk with excellent posture without any limp or ache in my lower back, glutes or hips.
If you have a better solution to my issue, please let me know.
Thanks!
I haven't been able to find a good workout which doesn't cost me my back, this was really good. Thankyou and THANKYOU for making it free!!
That's so wonderful! I'm so glad this was good for your back :) You are welcome!
will forever love this workout!
saving this. thank you!
Love your workout...
Another great workout! I liked that this one was shorter but still challenging!
I really love this one too! I personally prefer doing core work without any flexion or crunches... and it's still just as effective! Thanks for your comment :)
Love it! ❤️I hope you can make a quick morning Pilates routine video
So glad you enjoyed this on! I do have a morning routine on the channel already - ua-cam.com/video/PJMbarzA0_A/v-deo.html - and I have another one coming out this week! Good timing ;)
Just subscribed! You’re amazing thank you 🙌🏾
Thanks for subbing!
Perfect for doing before going to work, thank you
Yes! It's the perfect amount of time when you're looking for something quick in the morning!
I've been in bed with ice packs and heating pads for the past 2 weeks due to a horrible pinched nerve... i've been terrified to move but finally started feeling better and decided i needed to move my body! I just did this workout (first workout in 2 weeks) and i feel amazing, didn't trigger my back at all! Thank you so much
Oh my goodness, Paige... I'm so sorry you've been in so much pain. I know that can be very frustrating! I'm glad this workout helped and hope you continue to feel better :) Take care!!
Oh man! You pilates people don't mess around! Great workout!
ha! Glad you enjoyed it!
muchas gracias Cailin, hermosa clase , besote desde Buenos Aires ,Argentina
Thanks so much, Mariana!
I’m totally trying this later 🤗 Since I do suffer from lower back pain
So sorry to hear you have lower back pain, and I hope this video helped your back feel better!
Thanks!
Thank you so much for your donation, Sierra! It's much appreciated!
Could you do more back friendly workouts? I have a bulging disc and this is so helpful.
Thank you so much. I have lower back pain. This is perfect for me. Brazil kisses
That's so wonderful to hear, Giselle! You are very welcome, and I hope you can continue to ease your back pain.
Hey! Thanks so much for this video ❤ can I do this if I have an herniated disc?
❤❤❤❤❤
other than flapping your hand on the ground all these exercises are good
ha! I'm guessing you're referring to the hundred exercise :) It's not often a favorite of students, but it's definitely effective at getting the core and heart rate fired up!
Phenomenal! Thank you very much
Thanks so much, Chad! Glad you enjoyed it!
Can I do these exercises every day?
That's a great question! Yes, these would be safe to do daily to strengthen your core, although every other day might be more ideal to let your muscles rest!
Hmm...this actually bothered my back in spots.
Is this appropriate for herniated disk?
Yes these exercises are safe for those with a herniated disk. The only ones I would keep an eye on are any where the legs are reaching long and lowering towards the floor.... these can sometimes put too much pressure on the spine if the core isn't strong or stable. Hope that helps, and please let me know if you have any other questions!
too much talking ;(