Easy Core Exercises for Beginners Home Routine

Core exercises for beginners routine with Physio Michelle https://www.pelvicexercises.com.au. Learn the correct core exercise technique and mistakes to avoid with your core exercises at home. This gentle exercise routine is ideal for lower back rehabilitation after lower back pain, pelvic pain, pregnancy or improving your trunk posture and control.

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This core exercises for beginners routine is ideal for safely regaining control over your core muscles.

Exercises are suited to:
• Recovery from back pain
• Individuals with pelvic floor problems
• Recovery after childbirth
• Safe abdominal toning

These core exercises are designed to train the core muscles that wrap around the trunk including deep abdominal, spinal and pelvic floor muscles.

Benefits of Core Exercises
• Pelvic and spinal support (1)
• Posture and support (2)
• Training the pelvic floor and deep abdominal muscles to work together (3)
• Toning the lower abdomen

How to Progress Core Exercises
Commence doing the number of exercises that's manageable for your body. It's more important to use good form rather than doing more exercises, especially when you're a beginner.

Progress your core exercises with:

• More repetitions
• Alternating arms or legs limbs during each exercise

Core Exercises Demonstrated in this Video

1. Lying Down Exercises
Heel Slides
Single Leg Raise
Bent Knee Fall Outs

2. Kneeling Core Exercises
Kneeling Arm Raise
Kneeling Leg Raise

References
1. Suresh, R. and Einstein, J. (2015) Effects of Core Stabilization Program and Conventional Exercises in the Management of Patients with Chronic Mechanical Low Back Pain. International Journal of Physiotherapy, VOL 2, ISSUE 2.
2. Standaert C. et.al. (2008) Evidence-informed management of chronic low back pain with lumbar stabilisation exercises. Spine J. 2008;8:114–120.
3. Sapsford, R. et al (2001) Co-activation of the abdominal and pelvic floor muscles during voluntary exercises. Neurourology and Urodynamics, Vol.20(1), pp.31-42.

Music
Aiden Kenway

Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.