Hi, I'm Michelle, and welcome to today's video on how to do core exercises if you're a beginner,
now this exercise video is one that you can work along with at home, you won't need any
equipment other than a mat or somewhere to lie down, you could even do the exercises in bed if
you choose to provide you've got a firm mattress. With these exercises, the exercises to train your
deep core muscles. So if you're looking for exercises to build up your six pack, this
isn't the video for you. This is about retraining your deep abdominal muscles, your core muscles,
that muscles work with your pelvic floor, and also the deep muscles in your lower back. And
these muscles work with your breathing as well. So, as I take you through, we're going to be
doing some exercises lying on the ground and then also some exercises in kneeling, and we're going
to be talking about breathing because when you breathe well, your core muscles work well. So
that's why you I'm going to be talking a little bit about breathing as well as we move along.
So let's get started. We're gonna start on the ground or on the on the mat. If you've got
your mat at home, set yourself up and we'll just guide you through how to activate these muscles,
and then how to exercise them with a nice little routine you can do at home. Okay,
so we're going to start off with our heels slide and wearing socks so my feet can slide and bring
your hands up onto your lower abdomen, you want to keep hold of this theory. So you can feel
the space in your lower back and feel that your pelvic bones aren't rolling forward and back. As
you start this first exercise called our slide, what you're going to do is with your left leg,
slide the legs slide the heel along the ground and extend out, and then once you feel the pelvis
start to tilt, bring the leg back in. So when you starting out with this exercise at home,
you might find that you can only just move the leg a little while before the pelvis starts to
tilt. So what I mean is doing that, and back so that's exactly what we don't want. We want
to keep controlled and just slide as far as you can control that pelvis before the back
starts to arch and bring it back in. So a lot of control involved in this exercise. Taking it out
and back and just repeat the number that you can do while you can keep your tummy controlled.
I'll do one more this side and back, and relax, we're going to move to the other side. So let's
just do a couple of ribs was sliding down. Again, keeping that neutral position my tummy muscles are
activated. Ideally looking up towards the ceiling and sliding the leg down and back. And you might
find when you starting out that you can only slide the heel a little way and back and as you get
better, you might find that you can slide the foot further away from the bottom and taking it back.
Let's do another cup on this side taking it down, and, and once more, I can really feel
my tummy muscles fatigue. I don't know how you're going at home, but mine are getting tired, and,
let's relax. Take a nice big breath in and out and just roll you back,
flatten out gently and roll back through and one more time flattening out and back. Alright,
let's move on now, some of you might stay with your heels slides and do another set. If you
feel like you'd like to progress a little bit, we're going to do a little tummy muscle
activation here and little lift of the leg up and take the leg down towards the ground. And again,
you know that we're trying to focus on keeping the back arch the same. So try to stay really stable
through that pelvis and really stable through the core not allowing your back to arch excessively
like that. Keeping it stable. Let's do a couple more on this side. Feel the tummy muscles working
and one more time and taking it down and relaxing, and when you start out, you might find that you
can only do a couple of times that is fine. You just do what you can do when you're starting out.
Let's move to the other side. A little Lift, and down, keeping the tummy muscles on and I'm
trying to keep my pelvis really stable. I'd like to use my hands here so I can feel what
my pelvis is doing. If you're feeling really confident at home or as you improve with your,
your core strength and control. You might be able to bring your hands down to the side and
let's take a break, pelvic tilt taking it down and back, and once more down and back.
We've got one more exercise to do lying on the mat. This is our last one and it's called Bent
Knee Fallouts. Now with that bent knee fall out, again, I've got my hands on my tummy,
said bring your hands on to your tummy at home. Draw in through your lower abdomen. Try to breathe
regularly. A lot to remember isn't there and let's take the leg down to the side and bring
it back. Now you find when you first starting out here that you can't move the leg a long way down,
you'll find that it's a really small movement until the pelvis starts to roll. Now your core
muscles control that movement. So you want to just start with a tiny movement out to the side,
and back. And I mentioned I've got a ruler or something flat image balanced across my
pelvic bones and I'm trying to keep that really flat and bringing the leg back up. So the take
the leg down to one side, and I'm not lifting my the other bone. So as I'm lowering my left leg,
my right pelvic bone isn't rolling. And that's what you're feeling for
through your abdomen. And taking it down and bringing it back, and then relax.
Here's our last step, are you ready? Let's go tummy muscles on, either leg down to the side,
control it and back and you might find a difference in control from side to side
as you're doing this. Keeping your breathing steady, bringing the leg back up. Couple more,
taking it down. Try and keep it smooth. Don't go any further than your range of
control and one more time taking it down and bring it back and it's me show up there and
roll your back out. If you're able to at home couple of tilts and then you might feel like
you'd like to bring one knee up and then the other night nap just to stretch out your back
gently do whatever feels comfortable for your back, and then lower your legs down.
Alright, we're gonna move into kneeling now. Okay, so to finish off, we're going to be a
kneeling. Now if you release a server or your wrists the same, you can do these exercises
lying down, you can use a pillow, which means your tummy and you can do that in Chrome. But in this
position, we're going to position names and make that hips and our hand underneath my shoulders and
once again, we're keeping the inward curving out our back, remember I talked about that before with
line downs, I can be important in this position too. So you're not arched up like that. You've
got that curve in the low back, not excessive, just midway between that extended position and
flex position. All right, so understand this position, lower abdomen, just drawing in a little
bit. So remember, we talked about the muscles through here, again, we've drawn as core muscles,
and then of it so just a couple of breaths. Keep a ton of muscles on, breaths, in breath
and out breath. And one more time at home breathing in and out and relax your tummy down.
Now let's increase the challenge a little bit drilling and you can progress as you
feel comfortable doing some of the most of
the rock and we're just gonna do and that will be around and this looks like a shoulder exercise I
know. But it's actually a core exercise. I'm keeping this muscle these muscles are active
the whole time and retrain them. So you're going to saggy tummy, this is going to burn
the controller that tummy and use those muscles that wrap the rod around the back. They act like
it forces the court is back. After all this one more time to stop reaching out as far as it feels
comfortable. And lace. It's kind of nice to do that. And try to keep looking down. So look down
to the man so that you can get an extended, you don't get to simulate looking not to try to keep
reaching up, people turn their muscles on and keep your breathing. Slide back to
stretching out through the back. Let's come back up.
Alright, to progress that we're going to take the thing out behind. So
right there, I'm moving out behind. Before I do that my tummy muscles are activated.
Engage. I've got the back so keep that going at home. Take the right thing out. Tommy say that to
me. And again taking it out behind. And back in, can you keep your tummy muscles on? Keep
grinding this nonsense to the and once more time. Back here anymore. I'd like to release
heavy bread breast and the other side taking out too many muscles around mass. So you can attend.
And you can see that people who've been to my robots we cheer and that's to take the
pressure out of my shoulders. It's just a nice position rather than locking the arms
and putting over right from the shoulders. It's like a shock absorber. So go back to just soft.
So how did you go about exercises at home, that's a really nice beginners co routine.
You could choose to do one or two of those exercises a day, or you might like to do
the whole new routine and spread it out over the course of the day. So I really hope those
exercises help you get started to understanding how to work your core muscles and just starting
to get some control back in that core area. Thank you so much for watching today. Please subscribe
below. I love your questions and I love your comments. Please feel welcome to contribute,
and I look forward to seeing you next time. Bye for today.