TLDR;
This video demonstrates seven core strengthening exercises that can be done at home, starting with easier movements and progressing to more challenging ones. It includes exercises performed on the floor, with a Swiss ball, and standing, focusing on proper form and gradual progression to avoid injury and maximize effectiveness.
- Pelvic Tilts and Bridges for initial core engagement.
- Swiss Ball exercises for balance and deeper muscle activation.
- Standing exercises for functional strength and balance.
Introduction [0:00]
Dr. Jo introduces a set of seven core strengthening exercises designed to be easy to perform at home. The exercises progress in difficulty, starting with basic movements and advancing to more challenging ones.
Floor Exercises: Pelvic Tilts and Bridges [0:22]
The first exercise is the pelvic tilt, performed lying on the floor, bed, or couch. The goal is to flatten the back by tilting the pelvis, engaging the core muscles. This position is held for three to five seconds, and ten repetitions are recommended to start. Following the pelvic tilts, the video transitions to full bridges, where the bottom is lifted off the floor to a level position without arching the back. The movement should be controlled, lifting and lowering one segment at a time. Start with ten repetitions, and if it becomes easy, progress to 15-25 repetitions. For an added challenge, one-legged bridges can be attempted, but only if you can maintain a level hip position.
Swiss Ball Exercises: Prayer Plank and Hip Rotations [2:41]
The video introduces the use of a Swiss ball, starting with a prayer plank. Begin with a modified version on the knees, placing the arms on the ball and squeezing the glutes to maintain a straight line. If this becomes easy and can be held for a minute, progress to a full plank. Hold for 10-15 seconds initially and gradually increase the duration. The next exercise involves lying with the legs on the Swiss ball and gently rotating the hips from side to side, engaging the core muscles in a rotational movement. Perform about five rotations on each side, keeping the movements smooth and controlled.
Swiss Ball Exercises: Seated Rotations with Weight [4:30]
This exercise is performed sitting on a Swiss ball with hips and knees at a 90-degree angle. Holding a light weight (2-3 pounds) straight out in front, gently rotate from side to side, keeping the back upright. If the weight feels too heavy, perform the rotations with clasped hands instead.
Tall Kneeling Lean Back [5:45]
The tall kneeling lean back exercise works both the core and hamstrings. Start in a tall kneeling position and lean back slightly, keeping the core engaged. You can modify the exercise by placing your hands on your hips or keeping them by your side. Gradually increase the range of motion as flexibility improves, starting with 10-15 repetitions.
Standing Core Exercise: Elbow to Knee [6:33]
The final exercise is a standing elbow to knee movement, which can be done on the same side or alternating sides. This exercise requires balance, so it may be necessary to start sitting or lying down before progressing to standing. Keep the trunk upright and avoid bending the back, focusing on meeting the elbow and knee in the middle to engage the core muscles. Start with five repetitions on each side and work up to 20-25 as strength and balance improve.