5 Simple Core Strengthening Exercises For Beginners

Summary

In this beginner-friendly video, Doctor Jo and Bumble-Bear introduce a series of simple core-strengthening exercises, including modified planks, side planks, and pelvic tilts. The focus is on proper alignment and gradual progression, starting with short durations and working up to longer holds. The exercises aim to engage the entire core, including the often overlooked pelvic floor, promoting overall stability and strength.

Takeaways

• 🧘‍♀️ Core exercises target the front, sides, back, and pelvic floor for a holistic approach to strengthening.
• 💪 Modified planks are an easier introduction to core workouts for beginners, focusing on alignment and proper form.
• 🦵 Raising the bottom area and legs slightly in a modified plank can increase core activation, but maintain proper alignment.
• 🕒 Start with short durations for core exercises (10-15 seconds) and gradually increase to 30 seconds to a minute as comfort and strength improve.
• 📈 Progression is key; as you get stronger, move on to intermediate and advanced core exercises.
• 🧘‍♂️ Side modified planks help work the oblique muscles, with options to switch legs or keep both together for comfort.
• 🔄 Ensure even work on both sides of the core, alternating between exercises for balanced strength.
• 🐾 In quadruped exercises, focus on maintaining a neutral spine and avoid dropping hips or leaning excessively to one side.
• 🦶 Pelvic tilts engage the pelvic floor, using small movements to strengthen these often overlooked core muscles.
• 🔗 Use visual cues like hand placement on the hip to ensure proper alignment during side planks.
• 🤸‍♀️ Modifications and alternatives are available for all exercises to accommodate different fitness levels and comfort.

Q & A

What is the focus of the exercises demonstrated by Doctor Jo and Bumble-Bear?

The exercises are focused on core strengthening for beginners, covering the front, sides, back, and pelvic floor of the body.

Why is the pelvic floor often forgotten when doing core exercises?

The pelvic floor is often forgotten because it is not as commonly discussed or understood as other parts of the core, but it is an important component for overall core strength.

What is the first exercise demonstrated in the script?

The first exercise demonstrated is a modified plank, which is a beginner-friendly version of the traditional plank to engage the core muscles.

How long should a beginner aim to hold the modified plank position?

A beginner should start with holding the position for 10 to 15 seconds, and gradually work up to being able to hold it for about a minute.

What is the purpose of pulling the belly button in and squeezing the glute muscles during the plank?

Pulling the belly button in and squeezing the glute muscles helps to activate and engage the core muscles more effectively during the plank exercise.

How does one perform a side modified plank?

To perform a side modified plank, one starts on their side with their hips slightly back and knees forward, then aligns their shoulder with their elbow and lifts the upper body up and forward into a straight line, engaging the side core muscles.

What is the recommended progression for someone who has mastered the beginner core exercises?

After mastering the beginner exercises, one can progress to intermediate or advanced core exercises for a more challenging workout.

What is the quadruped position and how does it relate to core exercises?

The quadruped position is a starting point for various core exercises where one is on all fours with their hands under their shoulders and knees under their hips. It is used to engage and strengthen the core muscles in the back.

How can one tell if they are not ready for the quadruped position?

If one feels like they are leaning to one side or dropping down when moving their arms or legs, they may not be ready for the quadruped position and should stick with other modifications first.

What is the purpose of the pelvic tilt exercise?

The pelvic tilt exercise targets the pelvic floor, which is often overlooked in core workouts. It helps to strengthen the core by tilting the pelvis without using the feet to push.

How long should one hold the pelvic tilt?

One should hold the pelvic tilt for 3 to 5 seconds and gradually increase the hold time as they become more comfortable with the exercise.

What is the importance of breathing while performing these core exercises?

Breathing properly while performing core exercises is crucial for maintaining proper oxygen flow and preventing strain. It also helps to ensure that the movements are smooth and controlled.