An additional way to Work Your Core


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Video taken from the channel: Back Intelligence


How to Activate and Engage your Core for Beginners in 2020

Video taken from the channel: Life Full of Zest



Video taken from the channel: Cheleana Rowan


Bracing VS Drawing In? For Core Exercises

Video taken from the channel: Back Intelligence


Best exercises to tone your core

Video taken from the channel: Living Better

Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms Tighten your core and glutes. Raise your hips until your knees are in line with your shoulders.

Hold for 10–30 seconds. How to Work Your Core Method 1 of 3: Stabilizing Your Core. X Expert Source Pete Cerqua. Certified Personal Trainer & Nutritionist Expert Method 2 of 3: Using a Swiss Ball to Work Your Core.

Do Swiss ball sit-ups. Swiss balls (or stability balls) allow you Method 3 of 3: Varying Your Core. Here are four great ways to work your core without having to go to a gym. The only equipment you need is a pair of dumbbells and a balance ball.

Exercise #1 Hold the pair of dumbbells on your shoulders, thumbs down on the highest part of your shoulder. A Different Way to Work Your Core Bridge with Hip Rotations. Lie on your back and position a small, inflatable exercise ball between your knees, and loop Side Clamshell.

Lie on your side with your hips stacked and knees bent. Stabilize yourself with a hand on the floor in Squat with. 11 Best Core Strengthening Exercises to Do At Home 1. Planks.

Let’s start with the mother of all core-strengtheners, the plank. Planks not only work your abs and obliques, 2. Side Planks. To hit your obliques even harder, try this challenging variation: the side plank. From plank position, 3.

Chisel your core by mixing a push-up, row and T raise. Your midsection muscles work to keep your body in one long line, as you flow through the three-move mash-up. 14. 20 Core Exercises Top Trainers Swear By Plank. The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, Panther Shoulder Tap.

This is my go-to bodyweight move to target my core. It’s fun, dynamic, and challenging. Start Butterfly Sit-up. Plank 1. Using either a sturdy chair or work desk: place your hands on the edge (facing chair or desk) and walk your feet backwards until your body forms an angle.

2. Dead bugs are an unusual move but are great at strengthening your entire core and are a great way to workout your abs if you suffer from lower back pain. For an added challenge, put a pilate ball in between your thighs and arms and try to hold it up while.

Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet.

List of related literature:

Setting the core first involves using the abdominal muscles to control the positioning of the hips and low back.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 2009

By targeting rotation you can ensure that your core is working in tandem with the rest of your body, not in isolation.

“Running Rewired: Reinvent Your Run for Stability, Strength, and Speed” by Jay Dicharry
from Running Rewired: Reinvent Your Run for Stability, Strength, and Speed
by Jay Dicharry
VeloPress, 2018

Myth: Improving the function of a single muscle will help stabilize the lower back: A common misconception about training the core is that one or two muscles hold the key to trunk stability and control.

“Strength and Conditioning for Endurance Running” by Richard Blagrove
from Strength and Conditioning for Endurance Running
by Richard Blagrove
Crowood, 2015

Lying on the floor for core training can be effective for some exercises in the initial stages of developing strength, but whether you are in a face-down or face-up position you will not be fully integrating the muscles of the hips, abdominals, and lower back to function as a single system.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Some think it involves working the abdominals, while others add in the back extensors, and still others say only transversus abdominis constitutes core conditioning.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Your core is composed of many different muscles in your abdomen, back, sides, pelvis, and buttocks that work together to allow you to bend, twist, and rotate.

“Definitive Guide to Disc Golf” by Justin Menickelli, Ryan Pickens
from Definitive Guide to Disc Golf
by Justin Menickelli, Ryan Pickens
Triumph Books, 2016

Since most people have never felt their core working, here’s a quick exercise to give you a feeling of what engaging your core does for you.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

For example, when teaching single-leg circles you might explain, “The purpose of this exercise is to promote core stability, so keep your abdominal muscles hollowed, your shoulder blades grounded, and your core very still while limbering your hip joint and allowing your leg to move freely.”

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

First, many people don’t know what the core muscles are, how to target them, and what constitutes proper core technique.

“The Postnatal Depletion Cure: A Complete Guide to Rebuilding Your Health and Reclaiming Your Energy for Mothers of Newborns, Toddlers, and Young Children” by Dr. Oscar Serrallach
from The Postnatal Depletion Cure: A Complete Guide to Rebuilding Your Health and Reclaiming Your Energy for Mothers of Newborns, Toddlers, and Young Children
by Dr. Oscar Serrallach
Grand Central Publishing, 2018

Athletes are taught to do a squat with their back against a wall while maintaining a posterior pelvic tilt, and this concept should be translated into all therapeutic exercises that the athlete is performing (making sure to activate the core before any exercise).

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I like your techniques and your Style. On most workout channels, male coaches are often exhibitionists. They appear with fitted little shirts or worse, without a shirt. Obviously they are more focused on showing off than on explaining. You appear properly dressed, like an athlete, and you explain very well. Congratulations.

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  • What a brilliant start to my training. I can feel muscles working that I didn’t even know I had! They say you can’t do anything without a strong core. Can’t wait to get on with the next video. This one is really working for me.

  • Thanks for this,
    My core is sooo weak.
    I have trouble when doing push ups, keeping my core straight, lifting my body is no problem but my back feels like collapsing.

  • I don’t know what I’m doing wrong, but I feel nothing, and I can’t maintain what I think is engaging, I’m very confused please help ��

  • Hi I’m trying to engage core even while I work in kitchen when I’m in standing position, but in sometime my back starts aching like I could feel the tension in the back as well, pls tell me if I’m on right track???
    Pls reply

  • So I’ve been a huge couch potato for a while now so I’ve gotten super out of shape and the exercises that I could have done easily are a huge task now. It’s been hard to break out of that couch potato mentality and try to get back into exercising again. I saw this video last Tuesday and it seemed short and simple enough to be a good starting point to help me build the habit of exercising more. After all, its short and simple so there’s no excuse to not get up and do it right? Anyways I started the very next day and it was embarrassing how difficult it was on my body. It’s officially one week since I’ve started (I did the exercises Wed, Thurs, Fri, Sat, Mon and Wed aka today). I’ve already lost weight, the exercises have gotten a bit easier to get through and my stomach and obliques are less puffy. It seems insane that such a short simple exercise could have such an impact in such a short time. My diet hasn’t changed a huge amount either. I’m conscious about making healthier choices and I cut out the juices I would have with each meal and replaced it with water but it’s not like I’ve gone super strict yet. I’m easing myself into it one week at a time. The first day I tried the plank my entire body shook trying to stay in good form and today my arms trembled from the strain but I got through it okay. Can’t wait to see my results after a full month of this. I’ve already started adding a little more time to the exercises as I go and I’ve been doing it often enough that it feels more habitual to exercise than a task I need to fight myself to do because I know it’ll be over in no time.

  • whatever I do my whole back always hurts, I’m finding myself getting so frustrated cause it never feels like I’m actually working out rather just causing a strain throughout my back. can anyone help?

  • Honestly, I think there would be a better variation for the plank, known as the reverse plank, which definitely targets the core more effectively. I’m not saying planks are ineffective, but it’s critical to move from planks to a more effective, more complex workout as soon as possible. Jeff from Athlean-X touches more on this in his video:

  • Not certain about the points made but,if anyone else needs to find out about workout for six pack abs try Mighty Shortcut Folio (just google it )? Ive heard some extraordinary things about it and my m8 got cool results with it.

  • Not certain about the points made but,if anyone else wants to learn about exercise for waist reduction try Mighty Shortcut Folio (do a google search )? Ive heard some amazing things about it and my friend got excellent results with it.

  • hey,if anyone else is searching for fast six pack abs try Mighty Shortcut Folio (do a google search )? Ive heard some unbelievable things about it and my mate got great results with it.

  • interesting points,if anyone else trying to find out six pack abs try Mighty Shortcut Folio (Have a quick look on google cant remember the place now )? Ive heard some super things about it and my co-worker got amazing results with it.

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  • Such a simple and effective/helpful video! Thanks a bunch for your tips. If I ever make a similar video such as this on my channel, I promise to give you credit! have my word ����Wondeful and easy strategies to follow my friend. Thank you for sharing.

  • Not certain about the points made but,if anyone else wants to uncover best way to get 6 pack abs try Mighty Shortcut Folio (just google it )? Ive heard some unbelievable things about it and my cousin got excellent results with it.

  • this is so under appreciated no fluff not trying to sell a product not trying to sell a fitness course just straight to the point. THANK YOU PAGE

  • I almost don’t feel anything when I do a plank I only stop because I feel pain in my arms. I dont think I’m doing it wrong. What’s happening??

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  • Hi there, thanks for the video. I’ve got a question I’ve been following this and more for my work out routine bit rather than slimming down, I seem to be getting bigger and thicker. Is this normal?

  • Building a six pack was one of the easiest things ever and I thought it was gonna be damn near impossible, But doing simple planks on the floor 3-4 days a week is so damn easy. Granted I did other strength training too like curls and chest presses and leg curls.

  • Lower back, abdominals and obliques are like any other muscle and they need contractions. Imagine doing bicep curls with dumbell hanging in the middle of the movement, or doing a buffering sequence in the middle of a pull up. Planks will only make you better at planks, you will not get much growth.

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  • When doing planks can you do more than one plank? Example do one for 30 to 45 seconds then take a minute break then do another? I’d like to try 10 reps if this is safe?

  • I have started work out after long pauses period. I have felt so far that exercise improves life quality and confidence. Every time at the gym, I told myself gym is my Church/Pagoda for encouragement.

  • Great workout. Try also my best and favorite Abs workouts on my channel. You will aso find Pilates, Aqua, Strength Workouts there:

  • I wish I could figure this out. I can’t seem to keep my core engaged while working out. I’m not even sure if I actually understand how to engage it. I tried doing what you said but I don’t think I’m doing it right. It feels like I’m doing a Kegal exercise and sucking my stomach in. That can’t be right. If you see this comment and you feel like you might be able to help me, PLEASE reply.

  • Could you plse reply i have a question while doing my exercises i cant manage to engage my core and if i do i cannot breathe? Please help thanks in advance

  • It’s not simple fr hallowing, pls see yoga asanas -agnisara, it’s done empty bowels not even stomach, and is a scientific yet difficult act fir TA

  • I know that im seeing this late and theres no chance you might see this comment but i have a question.Will you not get results if you dont engage your core while exercising?

  • I think I get it now!!!!So basically you just zip up your abs while clenching but how can you zip up your abs without jeans?????REPLYY PLEÁSE

  • Correct me if i’m wrong but in my own understanding, engaging your core means clenching your intimate part. Best example of this is, that feeling when you’re going to cum from a blissful orgasm but you try to hold it back so you clench your core to stop yourself from cumming and that my dear is what engaging your core means.

  • Hey, whenever I try to engage my core while exercising, per se (mountain climbers, plank, crunches…etc etc) I fall like a jelly, idk how to engage my core, sucha disappointment:((((

  • Wait so which one is it

    A) sucking in stomach as much as possible

    B) pretending to hold in poop

    C) pushing out poop

    D) sucking in but pushing out poop

  • Great informative video..! Js ine query do we have to hold it lik that even while breathing in? Or during that time loosen it and than hold it tight back while exhaling?

  • I was with my mom and they were telling me stuff and she said your stomach Tightens when you get punched in the stomach right well then she offered to punch me in the stomach to show me how to kind of do ir

  • I have so much belly fat that it doesn’t burn while doing crunches and keeping my core engaged. Is that supposed to happen or am I doing it wrong?

    P.S. I’m sucking my stomach in as much as I can but I also have to control my breathing. How will I keep my core engaged when I breathe out. My belly relaxes when I try to breathe. There’s no way I can keep my Core engaged while doing crunches. It should burn. It doesn’t feel any different.

  • I probably do it wrong but every time I “engage” my core, well what I think is engaging my core, It keeps me from breathing. So I can’t really do anything

  • Not certain about the points made but,if anyone else wants to learn about small waist workouts try Mighty Shortcut Folio (do a google search )? Ive heard some great things about it and my cousin got cool success with it.

  • Is it normal for my right hip to hurt for the double side leg lift? And it feels like I can only lift my legs by applying the pressure of my right arm onto the ground

  • Thank you so much that was so helpful, plus your sososo beautiful your lipstick your style lived ittt, you seem like a chic girl, ❤️❤️❤️����

  • They make it seem so difficult, anyways engaging your core is really just like sucking in you stomach however you will have to really work the muscles so my tip is stand up straight and suck your stomach in exhale slowly and release before you really let go everything pull your core in again that’s the feeling you want you should be able to breathe if you are not breathing you are not doing it right.

  • Hey thanx…. ������that was the nice explanation……. And u looks beautiful like some kind of FAIRY… Stay healthy and keep smiling like that..

  • Ik how to do it now bc of this vid but I can’t do it during the workouts I rly want to glow up this year but I can’t bc idk how to engage it during workouts ������ help me sum1����

  • Has anyone used the Custokebon Secrets to lost crazy amounts of weight? Simply just do a google search. On there you’ll find a great tips about how exactly you can lost a ton of fat. Why not give it a chance? maybe it will work for you too.

  • If you guys don’t like the video, exit out. I made it to help those who are wanting extensive information on your core, why it’s important, and how to engage it. If you have something negative to say, just keep it to yourself. Thanks.

  • How do you breathe while engaging the core? For certain exercises esp abs or planks if I suck my belly inwards I struggle to breathe n its important to breathe while exercising! Plz help out

  • Great explanation, I already knew how to engage my core before this video. But you simplified it very well and I even learnt new things after watching the whole video. So thankyou! 1:35 to learn how to engage core properly! Thankyou

  • Thank you so much, I finally exactly get it, I’ve tried this but didn’t know if it was right or wrong. But a major problem while engaging my core is that I can’t breathe:'( what can I do about it?

  • The blank… I did 1 minute, i think it’s fine. Well he said 30-45 seconds but…
    Fuck it. I’ll surprise my stomach.
    Later that day:
    *Taking hard shit.
    This “the superman”
    Yo, it’s fricking difficult to me cuz my back muscles are… Well i got no soace there �� sucks tho

  • im not sure if im doing it completely right because whenever i try to squeeze my muscles and engage my core while breathing out, my breathing stops and it makes the workout difficult. i’d appreciate if you tell me what i may be doing wrong!! perhaps im sucking in instead of tightening the muscles but i can’t really tell the difference…

  • Wow soo súper difficult. I hope this helps. I am trying to bracing but because my pelvis is so far back I do not brace in good position. With this exercise I hope I can make a difference.

  • When you say stabilizing your pelvic along with your core, like you’re holding your pee when you have to go to the bathroom really bad.. Is that the same as doing kegels?

  • Any one tried the Custokebon Secrets (google search it)? We’ve heard numerous amazing things about this popular weight loss secrets.

  • When I engage my core, my shoulder lift up a bit and my back is kinda hard and I can’t engage my core too long, is I doing it right?

  • Great informative video..! Js ine query do we have to hold it lik that even while breathing in? Or during that time loosen it and than hold it tight back while exhaling?

  • hi chelena!!:) i am glad i stumbled upon this video to help me & rly do appreciate that u are still replying to people’s comments & trying to help them though this video is alr 11 months old!!:)

    my qn is that i find it hard to “squeeze” the glutes when i am doing exercises laid down like I seem to be able to follow ur steps when I am standing up right/ only when I do planks so does that mean I am doing something wrongly?? also I do find it difficult to breathe in & i tend to take smaller breathes instead of my normal breathing! is that normal & is it supposed to happen or am I doing everything wrongly??:(

  • I started doing home workouts about 2 days ago and I don’t think I’m doing the core engagement right or any workout the correct way �� but I started to feel that when I cough or move my abs feel sore is that a good sign?

  • The coughing tip is very useful. I’ve never felt table top position was hard until today lol. I was shaking once I started engaging my core.

  • My cooworker laughed when I told them I was gonna lose weight with just implementing Custokebon Secrets, but after I showed these people awesome results after I used it they’re begging me to share with them about it. Of course I won’t tell them the details about this diet plan, haha

  • What a brilliant video!! I had no idea that those muscles were part of my core! Thank you! SUBSCRIBED! I’m up for the challenge and already can’t wait for the next video!