These 4 core exercises for beginners strengthen and recover your deep core muscles including deep abdominal muscles, buttocks, hips and lower back muscles with Physiotherapist Michelle Kenway from https://www.pelvicexercises.com.au. These core exercises for beginners are safe and gentle training for the core muscles around the trunk and hips that support and stabilize the spine and pelvis. Suitable with pelvic floor dysfunction or mild moderate low back pain recovery.

Timestamps
0:00 Introduction
0:54 Bridge
2:02 Clam
2:24 Deep abdominal core
3:58 Single leg raise modified
4:43 Single leg raise kneeling
5:25 Modified plank

Beginners core exercises should not cause physical discomfort. Please cease any exercise that causes any physical discomfort.

Core Exercise 1 Bridge

The Bridge trains the buttocks and lower back for strengthening and stabilizing the spine and pelvis. Start lying on the back, slide one heel at a time towards the buttocks so both knees are bent and feet flat. Take the knees and hips apart so the knees are slightly wider than the hips and the feet turned slightly outwards.

Beginners push down through the heels and raise the buttocks off the ground to a comfortable height. Slowly lower the body down and relax the buttocks.

Beginners repeat up to 10 bridge exercises.

Core Exercise 2 Clam

This clam exercise is modified for beginners to increase deep abdominal core muscle activation. Start lying on one side with both knees slightly bent and knees stacked on top of each other.

Prepare by placing the uppermost hand over the belly inside the pelvic bone to feel the deep abdominal muscles contracting. Gently draw the lower belly slightly inwards towards the spine and feel gentle firming of the lower abdominal wall under the fingers. Keep breathing normally with the belly gently tensed and then relax the abdominal muscles.

Repeat this deep abdominal core exercise with the clam exercise. Activate the deep core abdominal muscles and keep them contracted as you raise the top leg just off the lower leg keeping the feet together. Then lower the leg slowly back down and relax the abdominal muscles.

Core Exercise 3 Single Leg Raise Core Exercise

Single leg raise is a great beginners core exercise for the long spinal muscles, buttocks and deep abdominal core muscles. Start kneeling with hands under shoulders and knees bent directly under the hips. Keep the normal inward curve in the lower back during this core exercise.

Relax the belly then gently engage the deep abdominal muscles by drawing the lower abdominal wall slightly inwards towards the spine. Keep the abdominal core muscles contracted and breathe normally for 34 breaths. Now relax the abdominal muscles.

Progress by extending one leg out straight behind you with the toes directed straight down. Engage the core abdominal muscles below the briefs and raise the extended leg off the ground so the heel is no higher than the buttocks. Lower the leg so the toes touch the ground.

Repeat up to 10 exercises each leg.

Core Exercise 4 Modified Plank Exercise

The plank core exercise strengthens the abdominal core muscles. This exercise also strengthens and stabilizes the spine and shoulders. This modified beginners version of the plank is a great alternative to full plank which is not always appropriate for beginners.

Start lying prone with both elbows directly under the shoulders, place the forearms on the ground and palms facing down. Draw the shoulders away from the ears and raise the chest.

Engage the deep abdominal muscles by gently drawing in the lower abdominal wall. Raise the chest and hips off the ground and support the raised body through the forearms, elbows and the knees. Keep the body line straight from the shoulders through to the knees. Try to maintain the trunk raised position for up to 10 seconds, keeping the belly muscles engaged and breathing normally throughout this core exercise. Lower the hips and chest back to the ground and rest briefly.

Beginners gradually increase plank holds to 10 seconds.

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