Core Workout For Beginners - 10-Minute Follow Along

Complete core workout presented by Dr Jared Beckstrand! The perfect home workout to train your abs, obliques, lower back, and hips. Only 10 minutes, no equipment required, and can help to increase core strength and reduce back and hip pain! Try it out, and let me know what you think!

When it comes to training your core, it’s crucial that we focus on the bigger picture.

So many workouts will claim to be “core workouts”, but all they focus on training is your abs (specifically your “6-pack” rectus abdominis muscle in the front).

Focusing solely on this one area is like building a house with only one wall! Yeah - the wall might look great, but ultimately it tumbles because there’s nothing supporting the other sides.

The same thing happens with your core! Much of the lower back and hip pain I deal with in my clinic comes from under-training the lower back, obliques, and hips; leaving them unable to support the rest of your body through functional movements.

If you’e looking for a true CORE workout, you cannot neglect these other areas as well.

And that’s EXACTLY what I set out to present to you in this video!

This is a simple 10-minute core workout that you can do anywhere with zero equipment required that will focus on training and strengthening ALL the important stabilization muscles in your core (not just your “6-pack”).

I’ll lead you through the whole thing including demonstration of each exercise, cuing for proper performance, and tips/tricks to help you to truly maximize your time and outcomes!

CORE WORKOUT FOR BEGINNERS
0:00 INTRO
0:44 PLANKS
1:53 BRIDGES
2:50 RIGHT SIDE PLANK
3:51 LEFT SIDE PLANK
4:49 SWIMMER
5:49 ROUND 2

WHAT IF I CAN’T DO THESE EXERCISES?
If you can’t quite make it through all the recommended sets and reps of each exercise, don’t worry! Try to perform each one as long as you can, but take breaks as needed. The important part is consistency - come back regularly and constantly strive for improvement.

HOW OFTEN CAN I DO THESE EXERCISES?
Even beginners’ cores are stronger than you think. You should be able to perform these exercises daily, but be mindful of your own unique individual needs. If you’ve never done any workouts like this before, you may need to give yourself a day of rest in between until you’ve built up enough strength to perform them daily.

Remember - CONSISTENCY is crucial to your success! The more regularly you perform these exercises the stronger your core will become and the less pain you will experience.

Be sure to come back daily to perform this routine with me!

Also - if you did enjoy this video and found it useful let me know about it in a COMMENT above! I love to hear from viewers and read each comment!

Finally if you haven’t done so already I would love if you SUBSCRIBE TO TONE AND TIGHTEN here on YouTube. I would love the opportunity to serve you again in the future.

⭐️ OTHER VIDEOS YOU MAY FIND USEFUL:

[barrycrump]

Thank you for helping out those amongst us who are completely out of shape but are determined to get fit again.

[therese_grimsdottir]

Ive been putting off doing much exercise because life has been crazy. But then I realized I need to be strong for the craziness in life. Now I'm slowly getting back into working out again.This video is just what I need right now. Thank you!!

[susanwooler]

I do this workout (which is an absolute killer) but after doing it 3 times I can see a slight improvement, I also do your 6 Minute Stretching Routine For Tight Hips and Low Back Pain which is brilliant, These two have definitely helped with my Sciatica pain Thank you x

[mayacardenas]

Great video! I recently fell on concrete, sprained ankle and pull knee ligaments and these exercises are going to help me strengthen and recover! I like that you jump right into the exercise. Your instructions are also very clear and direct. Very easy to follow. Also, appreciate the use of the timer, editing, pacing, and the fonts. Great use of visual cues. Honestly some of the best produced videos I have seen from physical therapists on youtube. Great job and keep up the great videos! You are helping folx get good care!

[Ramyapad]

Cant wait to do this after work for me everyday love your channel much love your exercises much

[kellyjones]

I love the videos and excercises. Thank you. This is so helpful to me at 57 with scoliosis and all the issues that go along with that.

[Ra.vanZon]

Mate this helps me so much, short set to start implementing exercise in my daily schedule! Thanks!!

[Sakshi-orsl]

Thank you sir, this was really needed, I will start this from tomorrow morning for sure.

[judahlabrie]

I wanted to let you know… I did the exercise for reversing a pinched nerve in the neck…. I was finally able to sleep after two weeks! Great videos… thank you!

[shwerityc]

I'm gonna definitely try these modified ones. Thanks 🙏🙏🙏☺

[swagatatara]

This is great doc! Your instructions are so clear! For the first time, I understood how to do a proper glute bridge! I loved your instructions on posterior pelvic tilts on your other core video as well! Really helped me engage my core effectively!

[verah]

Great video/s. I like how you get straight into it. 10min daily isn't too much to ask to gain a stronger core. Will help my degenerating body...
Will try doing those daily...
The full side plank is hard to hold at the moment....(68yo with 'combo" skeletal, spinal, muscles, and bursa issues).. Got a physio care plan now as well....
Would going back to swimming also help?

[jarnolattu]

My back got operated 2 months ago and I've been instructed by my fysio to start collecting stability to my core. This workout was an amazing place to start. Thank you

[fredthenomad]

Thank you, T&T, for sharing this beginner core workout. I could hold the positions for the most part--looking forward to progressing to the point where I can do the modified options, too.

[McKenzieCarter-rmhk]

I love love love and cannot stress this enough this core 10 min workout been doing it for a week now and seen dramatic improvement in my back strength and core!

[LisbethPena]

Thank you, I have seen a few core exercises videos and I believe I can follow this one as my core is very weak.

[jonathanmanning]

Great video buddy I going to try and do all of these exercises to see if I can get a fit body like yours thanks for the information you doing great merry Christmas to you and your family and happy New year 👍💪🌲❤️🇬🇧🇺🇸

[martoslifebox]

Very good workout started yesterday gonna keep doong them.

[johnheath]

This has helped me a lot thank you sir

[stuartbray]

Thanks. I have neglected my core for years. This will help me get started and working on that. I hate the idea of core exercises but this gives me hope. I'll see how things are after a month of this and scale up. After such a neglected midsection, I'm sure this will be super effective and doable for me.