Core Strengthening Exercises for Beginners

In this video I go over core stabilizing and core strengthening exercises for beginners. These are important exercises for anyone with back pain and back injury. You could say they are essential for back rehabilitation. There are essentially four parts to this rehab program: Transversus Abdominis (TA) strengthening lying down, TA strengthening through planks, obliques strengthening through side planks, and back and glute strengthening through supine bridge. I am introducing the easiest and most beginner friendly versions of these exercises.

DISCLAIMER: If you're experiencing pain, numbness, or tingling down into your leg or foot, I strongly encourage you to go get it checked out by a local doctor or physical therapist. The exercises I present in this video are very general and may of may not be indicated for your specific problem. You are encouraged to seek local help from a professional who can recommend treatment specific to your individual needs. The exercise prescription go as follows: TA Strengthening lying down: 10 repetitions, 3 sets, twice a day Plank: 10-30 second hold, 3 sets, twice a day Side plank: 10-30 second hold, 3 sets, twice a day Supine bridge: 10 repetitions, 3 sets, once or twice a day If you find that these exercises are too easy, here are progressions for each exercise that are more difficult and challenging. TA Strengthening

Plank

Side plank

Supine Bridge

If you cannot tolerate lying down on your back, check out my core stabilization playlist for seated and standing core exercises.