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.

Outlines

00:00

🏋️‍♀️ Beginner's Core Strengthening Exercises

This paragraph introduces a set of beginner-friendly core exercises aimed at strengthening the entire core, including the often overlooked pelvic floor. The first exercise is a modified plank, which is less intimidating for beginners and can be adjusted for comfort. The focus is on proper alignment and engagement of the core muscles, with suggestions to progress the duration as the individual's strength improves. The paragraph emphasizes the importance of starting slow and gradually increasing the challenge of the exercises. A side modified plank is also introduced, targeting the oblique muscles, with tips on maintaining proper form and progressing the exercise over time.

05:04

🧘‍♀️ Quadruped and Pelvic Floor Exercises

The second paragraph continues with more beginner core exercises, focusing on the back and pelvic floor muscles. An arm lift in a quadruped position is described, emphasizing the importance of maintaining a straight back and not straining the shoulders. The exercise can be modified based on the individual's readiness and comfort level. The paragraph then introduces a pelvic tilt exercise, which targets the pelvic floor. Detailed instructions are provided on how to perform the pelvic tilt correctly, ensuring that the work is done by the core and not the feet. The exercise aims to strengthen the pelvic floor muscles and can be adjusted in duration as the individual progresses.

Keywords

💡Core exercises

Core exercises are physical activities designed to strengthen the muscles of the torso, including the abdomen, back, and pelvic floor. In the video, these exercises are tailored for beginners to improve their overall stability and posture. Examples given include modified planks and side planks, which target different areas of the core.

💡Modified plank

A modified plank is a variation of the traditional plank exercise where the individual rests on their knees instead of their toes, making it easier on the joints and suitable for beginners. It is used in the video to activate the core muscles without putting excessive strain on the shoulders or wrists.

💡Pelvic floor

The pelvic floor refers to the muscles at the base of the pelvis that support the pelvic organs. Strengthening these muscles is crucial for core stability and is often overlooked. In the video, a pelvic tilt exercise is introduced to target this area.

💡Alignment

Alignment in the context of exercise refers to the proper positioning of the body to ensure safety and effectiveness of the movement. The video emphasizes the importance of maintaining good alignment during core exercises to prevent injury and to effectively engage the correct muscle groups.

💡Glute muscles

The glute muscles, or gluteals, are the muscles responsible for hip movement and include the gluteus maximus, gluteus medius, and gluteus minimus. In the video, the instructor advises participants to squeeze these muscles while performing the plank to further engage the core.

💡Quadruped

The quadruped position is a basic姿勢 in which the body is supported by the hands and knees, commonly used as a starting point for various core and upper body exercises. In the video, the quadruped position is used for arm lifts and leg alternations to strengthen the back and core muscles.

💡Arm lift

An arm lift is an exercise performed in the quadruped position where one arm is lifted while maintaining a straight line from the head to the opposite knee. This movement is used in the video to challenge the core muscles and improve stability.

💡Pelvic tilt

A pelvic tilt is an exercise that targets the pelvic floor and lower back muscles by tilting the pelvis posteriorly. It involves a small movement that flattens the lower back against the floor without using the feet for leverage. This exercise is highlighted in the video as a simple yet effective way to strengthen the often-neglected pelvic floor.

💡Progression

Progression in fitness refers to gradually increasing the difficulty or intensity of exercises to continue challenging the body and promote growth. The video script discusses the importance of starting with easier modifications and progressing to more advanced core exercises as the individual's core strength improves.

💡Breathing

Proper breathing technique is essential during exercise to ensure adequate oxygen supply and to prevent holding the breath, which can increase blood pressure and lead to dizziness. The video emphasizes breathing normally while performing the pelvic tilt exercise.

💡Stability

Stability in the context of fitness is the ability of the body to maintain a stable position during movement, which is critical for safe and effective exercise performance. The video focuses on core stability, which is fundamental for overall balance and injury prevention.

Highlights

Doctor Jo and Bumble-Bear present simple core strengthening exercises for beginners.

The core includes the front, sides, back, and pelvic floor, with exercises targeting all areas.

Begin with modified planks to ease into core exercises without straining the shoulders.

For those with weak core muscles or injuries, start with 10 to 15-second holds and gradually increase.

Side modified planks help target the sides of the core, with an emphasis on proper alignment.

Alternating between sides in side planks allows for balanced core strengthening.

In quadruped position, start with arm lifts to engage the back core muscles without strain.

Maintain a straight back during arm lifts to ensure the correct muscles are being worked.

If experiencing discomfort, consider starting with other modifications before progressing.

Leg lifts in quadruped position add variety and continue to engage the core.

Ensure hips are not dropping and the back remains still during leg lifts for proper form.

Pelvic tilts on your back target the pelvic floor, an often overlooked part of the core.

Use fists placed between the knees as a guide for proper leg positioning during pelvic tilts.

Focus on flattening the back rather than pushing with the feet during pelvic tilts.

Breathing normally is encouraged during pelvic tilts to maintain a relaxed and controlled movement.

Start with 5 to 10-second holds for pelvic tilts and gradually increase as the core gets stronger.

These beginner exercises aim to build a strong foundation for progressing to more advanced core workouts.

Transcripts

Hey everybody, it's Doctor Jo and Bumble-Bear,  and today I'm going to show you some simple core  

strengthening exercises for beginners. So let's  get started. So these simple core exercises are  

going to work all around. Our core is the front,  the sides, the back, and our pelvic floor. So  

stick around to the last exercise because that's  going to be the pelvic floor which is a lot of  

times what people forget about when they're doing  core exercises. These are going to be for beginner  

or modified. So they're going to be easier when  you're first starting out, and they're hopefully  

going to be things that you can easily accomplish.  So the first one is just going to be a modified  

plank. So planks sound scary sometimes but  when you do a modified plank, it makes it a  

little bit easier. So the first thing you want  to do is kind of get on your elbows, make sure  

your shoulders and your elbows are lined up so  you're not really making your shoulders irritated,  

and then you're going to stay on your knees but  just bring your bottom area up. Sometimes I like  

to pick up my legs a little bit, it helps give  me a little bit more activation in my core,  

but make sure you know your, your bottom's not up  high, it's not down low, you're trying to kind of  

bring yourself in alignment. It might be up just  a little bit in the modified. Again, you can bring  

those legs down, but you want to pull your belly  button in and squeeze those glute muscles while  

you're doing the plank. If you're just doing these  for the first time, maybe you have really weak  

core muscles. Maybe you've had an injury, you  might only be able to go 10 to 15 seconds,  

and that's fine. Then you can come down. Ideally,  you want to be able to work your way up to about  

a minute, 30 seconds to a minute, and be able to  do several of those comfortably. Then after that,  

you can progress into my intermediate or advanced  core exercises. Then the next one it's going to  

be working the sides. So this is just going to be  a side modified plank. Make sure you're working  

both sides. I'm just going to show you one side,  but you can alternate back and forth or you can  

do several on one side and then do the other  side. Some people do their legs a little bit  

differently, some keep the top one out. I like to  kind of keep both of mine together. I'm starting  

with my hips back a little bit while I'm  down on the couch or the bed or the floor,  

wherever you are, where my knees are a little bit  forward because when I come up, I'm going to come  

up and come forward a little bit. You can, if you  like, with your leg out, you can do that that way,  

but this is just the way I like doing it. I think  it's the most comfortable. Same thing. Kind of get  

your shoulder and your elbow lined up so you're  not putting a lot of stress on your shoulder while  

you're doing this. And then when you come up,  sometimes I like to put my hand on my hip just  

so I can feel where it's going. You don't have to,  you can relax it. But again, I'm going to come up  

and forward into that side plank where I'm coming  into a straight line. So I'm bringing my hips  

forward where I'm in that straight line there.  So same thing. You're just kind of holding that.  

You should feel it on this, on the side, closest  to the bed or the couch or the floor, and again,  

just kind of working your way up. So, you know,  if the first time is just 10 to 15 seconds and  

you're like, woo, I'm really feeling it. That's  fine. Come on back down, work on it for, you know,  

a week or 2 and then you can keep progressing the  time each time you do it. Hopefully getting up to  

that 30 seconds to a minute, doing that several  times, and then you can progress from there.  

But again, make sure you're switching sides even  you can just kind of roll over, so then you don't  

actually have to switch sides and then give each  side a break while you're doing it. So then the  

next one is going to be coming up into all fours  or what we call quadruped. So now I'm getting the  

core muscles in the back. So same thing. You want  to make sure that your alignment is really good so  

you're not irritating anything else while you're  doing it. So your hands are pretty close under  

your shoulders. They might be out just a little  bit. That's okay. But, you know, not far out and  

then not far that way and then your hips and  your knees should be pretty much in alignment  

as well. So the first one in quadruped, just to  kind of get you started and get you comfortable,  

is just going to be an arm lift. Try and keep  your back pretty straight. If you feel like  

you're dropping when you're moving your arm or  your legs, then you're probably not quite ready  

for the quadruped position yet, but just trying  to keep everything nice and straight and then  

just lifting your arm up. Nice and slow coming  back down and then alternate sides. So again,  

if you feel like you have to like lean over  to one side, or if you're kind of dropping  

down, maybe stick with the other modifications  first. You can do this for time. You know,  

however many you come to really do just kind of  alternating back and forth for 30 seconds. Or if  

you want to give yourself, I want to do 10 on each  side, you can do that as well. If you feel like  

those are pretty good easy to do, then you can do  your legs alternating back and forth. So this time  

just kicking out, get a couple little pops in your  knee, switch sides, alternate kicking out. So same  

thing. If you feel like you have to kind of lean  over, almost like you're you know a fire hydrant,  

then you're probably not quite ready for it. Try  and keep your back in a pretty still position.  

It's going to move a little bit, but where  you're not dropping your hips this way or  

having to lean over. And again, if you have to do  that, you're probably not quite ready for these,  

but just going this way, little pause, you don't  have to hold it for too long. And then alternating  

back and forth, again, you can do it for time  or for reps, whichever one is most comfortable  

for you. And then a nice modified exercise kind  of for the pelvic floor, which sometimes people  

miss when they think about the core is just  a simple pelvic tilt. So lying on your back  

with your knees propped up, put a little bit of  space in between. Sometimes if you put your fists  

together, and put it in between there, that's  a good distance apart. So with a pelvic tilt,  

you're moving the pelvic area. You're not really  using your feet to push. That's more of going  

into a bridge. You want all the work to be at  the core here in that pelvic area. And so all  

you're doing is just trying to flatten out your  back. You're going into that posterior pelvic  

tilt there. And so again, see, I'm not pushing  myself with my feet. My feet should be pretty  

relaxed. I'm not putting a lot of pressure there.  They're just kind of propped up. And I'm rotating.  

It's not a big movement, but I'm rotating those  hips where I'm flattening out my back. I'm not  

holding my breath. I'm breathing and talking  while I'm doing that. And then just holding  

it 3 to 5 seconds and then come back up. So see  it's a little movement. It's not a big movement,  

but it's really working those core muscles  more than you think that they are. So again,  

maybe a 5 to 10 second hold. If you can work it up  more and you want to get to like a 30 second hold,  

that's fine. Or you can just do the 5-second  holds and then take a break and do it for reps  

or for time. So there you have it. Those were some  simple core or anything exercises for beginners.  

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Where Mr. Bear, yeah, down there. And remember, be  safe, have fun, and I hope you feel better soon.