In this video,
I'm going to show you how to tone your core and increase core strength without
going to the gym. Recently,
I showed these exact same core exercises to a patient of mine who's been
recovering from chronic back pain.
And after doing these core exercises that I'm about to show you,
he tells me that his back is feeling stronger, feeling better,
and also more stable. And that's a good thing. I'm Dr. Walter Salubro,
chiropractor in Vaughan, right here at Back To Health Chiropractic Centre.
The place where chronic pain sufferers come for corrective chiropractic methods
that help restore spinal alignment, correct posture, alleviate pain,
and increase overall quality of life without using drugs, injections,
or surgery.
And today you're going to learn the 7 best exercises for strengthening your
core.
And the nice thing about these core strengthening exercises is that you can do
them at home with no appointment and without going to the gym.
So why are core exercises even important?
Doing exercises to strengthen your core is important because it protects your
back from recurrent back injuries.
You see core strengthening exercises target your abdominal muscles.
And the key extensor muscles of your lower back.
They also engage the very strong gluteus muscles as well,
which are important for overall core stability.
So in this video I'm going to show you my favorite core stability and
strengthening exercises and I will demonstrate them to you and a sequence that I
actually would recommend. Okay, here we go. Core exercise number one,
Superman's.
Superman's are great exercises because they can be done prone and really help
engage the extensor muscles of your lower back and this is how they're done
And now moving to number two core strengthening exercise. Prone cross crawl.
Prone cross crawl is
a great sequence to the one you learned earlier, which was the Superman.
It still engages your,
your extensor muscles on the posterior side of your back and it also adds some
extra coordination because of the criss crossing with the arms and the legs.
This is how it's done.
Okay,
now let's progress with a bit more intensity with core strengthening exercise.
Number three, the prone plank.
Now we're going to begin to engage the abdominal muscles with this prone plank
position as well as the extensors and gluteal muscles and you do it like this.
Core strength exercise number four in this sequence is the full plank.
I love the full plank.
It's a great sequence to the prone plank and it helps to progress the exercise,
add more difficulty and more stability and helps really engage those abdominal
muscles, gluteal muscles and extensor muscles in the lower back.
And this is how you do it.
The last in the prone sequence is core strengthening exercise number five,
the bird dog is very good.
It helps add more stability as you're engaging the abdominal muscles and the
extensor muscles of the back because you're getting that cross crop that you did
with the prone cross crawl,
but now you're on your hands and knees so it has way more stability and help
increase coordination of those stability muscles that are important for the
court. This is how it's done.
So let's move on to core strength exercise number six.
We're going to turn on our back side now and get onto the supine core strength
exercises. And this is going to be called the bridge. Bridge is great.
It really helps engage the gluteal muscles, your extensor muscles.
As you're doing it try to activate your abdominal muscles as well.
So let me show you how to do this bridge
And now number seven in this core strengthening sequence of exercises is dead
bug. Dead bug is a great exercise. It's another supine exercise.
You're on your back. We're going to add some cross crawl in the supine position,
really helping engage the abdominal muscles as you're doing this cross crawl.
And it's a great sequence after the bridge. This is how you do it.
Now before I leave you, I want to give you a bonus tip exercise. It's a squat.
Squats are great. You're going to hate me for them when you try them,
but they're great. Really helping engage the glutes as you're doing the squat.
Also contract and engage your abdominal muscles.
And then your extensors are also fighting to keeping that upright position.
And let me show you how to do it.
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And now it's your turn. Which of these core exercises will you try first?
Will it be one of the prone exercises like the superman,
or will it be a supine exercise like the bridge?
Let me know by leaving a comment. Tell me which one you will do first.
To learn more about how
Back To Health Chiropractic Care Centre can help you with your chronic pain
problem, visit www. ibthcc. com.
Back To Health Chiropractic Centre is located at 20 Cranston Park Avenue number
six, Vaughan Ontario L6A 1A6.