COMPLETE Core Strengthening In Just 10 Minutes! Follow-Along Workout
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- Опубликовано: 22 май 2024
- This is NOT a “6-Pack Abs” workout. Because your “core” is so much more than your 6-pack! It’s all the muscles of your trunk and hips and how they work together to help us move and function at our best. So if you’re after COMPLETE core strengthening at home, this workout is for you! In just 10 minutes a day you can strengthen your core muscles and look and feel a lot better.
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🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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WHAT IS YOUR “CORE”?
Your “core” is so much more than just “6-pack abs”. In fact it’s ALL the muscles of your trunk and hips and their ability to work together to produce pain-free stability and functional movement. It’s crucial that all your muscles be strong enough to perform their proper functions; this workout will help get you there.
HOW TO STRENGTHEN YOUR CORE
Your core is best strengthened with a series of resisted exercises targeting each muscle group individually. Your workouts should isolate and target the muscles of your core including your rectus abdominis, transverse abdominis, obliques, erector spinae, hip abductors, and hip extensors.
HOW OFTEN CAN I WORKOUT MY CORE?
Unlike other muscles in the body, your core is primarily composed of “Type 1” (slow twitch) muscle fibers and can be exercised more regularly with less time off in between workouts. I recommend people try to get in a core workout 4-6 days/week if possible.
10-MINUTE CORE WORKOUT AT HOME
In this video we will focus on each muscle in your core by performing an exercise for 45 seconds followed by a 15 second rest. We will repeat this procedure for 10 exercises making a 10-minute workout in total. I will demonstrate intermediate versions of each exercise, but the video also includes beginner versions of each as well.
LIST OF EXERCISES IN THIS VIDEO
Dying Bug
Low Plank
Right Side Plank
Left Side Plank
Right Single Leg Bridge
Left Single Leg Bridge
Right Side-Plank Hip Abduction
Left Side-Plank Hip Abduction
Superman
Rotating High Plank
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![10-Minute Core Workout For Lower Back Pain Relief [NO MORE BACK PAIN!]](http://i.ytimg.com/vi/WO1a3pWJiz0/mqdefault.jpg)
Did you try this workout? What did you think? Leave me a COMMENT below telling me about your experience! Also if you're looking for a great total-body stretching routine to add to this strengthening workout, this is the one I recommend: ruclips.net/video/FI51zRzgIe4/видео.html Hope they help you! 🙏🏼
Oh yes i try and i get sweat...
Hi Jared, when I try to do the hamstring stretch I get pain behind the knee. What should I do?
Get on the floor and work that core like you're going to war
Hahaha! You know it, @RichRich1955! Thanks for commenting!
Really feels like it man. The first routine I saw of his was easy!
I started from absolute zero a few months back using the 6 minute version of this program (which worked quite well) but got bored with it and did some other exercises for a couple months, I recently came back to this 6 minute series and found that I was not strong enough to even have proper form and the 6 minute version was more than challenging.
The take away from this is don't neglect your foundation, take the time to build (and maintain) your core and base strength across your entire body, but when you progress you must keep maintaining your core layer at a minimum and these seemingly basic movements are not nearly as basic as you might think. It is a fast effective program and does exactly what was advertised. I am looking forward to using this 10 minute series.
Great video. I especially appreciate the highlighted muscle groups and the regression options.
Glad you enjoyed it!
Love it. Especially like the 15 second break which allows us, not so flexible people, to get in the position beforehand.
So glad you enjoyed this workout!
THIS and the stretching video - great start to the new year! Thank you, Tone and Tighten!
You're so welcome! Happy new year!
Perfect timing! I've been doing your core workout for a number of weeks, and I believe I'm ready to build on that! Thank you!
Oh excellent, @robertmills6772! Let's take it to the next level - I hope this one helps you! Thanks for commenting.
I have been looking for good complete core workout for ages... thank you!
Hope this one completes your search, @zharkoo! This is one of my favorite routines; I hope you enjoy it as well! Thanks for commenting.
Coming back everyday this year and gonna keep it going till next year! Thank you sir!
Let's do it!
Awesome! Thank you. I’m getting stronger every day with the help of your workouts!
Great to hear!
Oh wow!! Absolutely love it!! Rocknroll!
Glad you like it!
Great! Thank you! I love your videos!
Thanks for watching!
Great ! Short, sweet , to the point. Thank you!!!!
You're welcome!
Love it!!
Thank you so much, @cotreniapritchett580! I hope this routine helps you, and thanks for commenting!
Love it
Very effective, I have to work more in hip extension and the last one, high plank rotation
After having kids I’m excited to start this and help restore my core.
I noticed you set your timer once for the entire workout! What timer do you use? I love that you set the workout and rest time once.
Wow, great video!
Thank you so much, @stevenbennett1403! I hope you enjoy this routine, and thanks for commenting!
Sorry for taking a break from commenting on your videos as am busy with work Thanks for this love your channel soooooooooo much love your exercises soooooooooo much
Welcome back!
First day i feel it attacking the different areas of my left glute with the hamstring stretch and the “pregnancy stretch “ im a skateboarder for years and thats caused my glute problem and ultimately the back pain. Thank you doctor.❤️❤️❤️ its 3 weeks and many of your exercises have helped me and I’ve passed on the knowledge to my friends.
Ps. I will never skate again.☺️😂
Ive had back pain for 5 years and its nearly gone.
Thanks for sharing!!
@@toneandtighten you’re most welcome. I hope that others don’t overdo the exercises that aren’t attacking the actual problem areas, but steady move onto the next until they find the exercise that works for them. Form is very important in the case. So again, i appreciate the help. Today i have absolutely no pain and im continuing with subtle exercises to build the strength. Take care and i owe you more than a beer. One day i will.
This is great ❤
Thank you so much, @francesrodriguez2639! I hope it helps you, and thanks for commenting!
Great video, thanks!😊 I regularly perform these core exercises for running purposes which helps to build strength and improve performance
You're so welcome!
This is my favourite one.
The good one.I like it.
I going to do that every day.
Thank you very much.
You're very welcome, @riniemawati1616! I hope it helps you! Thanks for commenting and for your support. 🙏🏼
Man Thanks a lot..this is so useful..
You're welcome!
well enjoyed
Using this core series after my laproscopic hysterectomy. 8 wks later I am doing these exercises without issue.
Doing this and the stretching routine daily! Okay, not litterly daily, because I'm also doing the Nobadaddiction full body work outs 2-3 times a week ✌ These videos are really helpful, keep going @toneandtighten
You are the best
Thanks so much!
6 Minute Core workout every single day is kind of getting outdated finally a upgrade thank you man you're the goat as always Dr Jarrett❤💯
Awesome, @seanbill1521! I'm stoked you've been doing the 6 min workout and hope this is a great next step for you. Thanks for commenting and your support!
It is a good workout. I hope it helps me every time I get pain in my back and hips. Thanks!
You're so welcome!
Hi! I found this video after watching your 10 stretches for low back pain video. Thank you for these! Do you know if it’s better to do the strengthening first followed by stretching, or vice versa?
1. Dying Bug
2. Low plank
3. Right Side plank
4. Left side plank
5. Right single leg Bridge
6. Left single leg Bridge
7.Side Plank Hip Abduction Right
8.Side Plank Hip Abduction left
9.Superman Extension
10. Rotating High Plank
Thanks bro
No problem!
Wish they could be longer 15- 20 minutes would be great 😊 😊
Do this twice!
@@toneandtighten good poit !
How do you make it look so easy. I’ve never struggled in my whole life. Just, wow. Your awesome mate!
You can do it!
I have really felt it since I followed you for the first time. Thank you. I appreciate your effort on the simple teaching method and your wonderful explanation ❤
Oh you're so kind, @NinjaFCR! Thank you so much! I hope they help you; thanks for commenting.
This is a great exercise routine. During side planks my arm that's on the ground hurts, so I must be doing something wrong?
Do you recommend to do these exercises during the recovery period from lumbar herniated disc? 4 weeks since I've experienced a huge back pian.
Stopped doing planks several years ago. Can't believe how little stamina for them, even though I just ran a half marathon. I guess this is what I need.
I hope you enjoy this video and find it helpful!
Should this helps for my lower back Plain ?
If i could give more than one like, i would!
Could you do this workout if I have sciatica?
Can you do this in case of lower back pain? Is there a possibility this will worsen the condition?
Awesome. Thanks so much, Doc! I have an ab sep but I can still do a lot of these.
You're very welcome, @pbuck3387! With the ab separation deep core activation and proper form become crucial. Good luck and thanks for commenting!
@Tone and Tighten. First of all love your video's! Could you pls also make video's on how to get a feminine back and big glutes?
Thank you so much, @hijustyourlocalfriend5756! Big glutes = heavy weight training (deadlifts, squats, barbell hip thrusts, and lunges, and box steps) and lots of high quality protein! Good luck and thanks for commenting!
I need this core workout to lift heavier
Can we do these core exercises if we have sciatica?
I'm wondering for how many sets is each exercise ?
Can we do anything for crooked face - one side cheek shorter than the other.
Hello Dr.Jared, Thanks for these core exercises really helpful, i am regularly watching your videos. I have lower back pain since last 3 years because of long seating hours work, showed few physios but it won't work. Just wanted to know, how should i start these exercises first start with the stretching or core exercises please advise 🙏
Core first!
@@toneandtighten Okay Thanks a lot Doctor really appreciate your help, will start with core exercises first and then stretching as per your 8 minute video as you linked below.
Great new one! Can I do this daily and doing Crossfit every 3 days? I started exercising 3 months ago, I am a 39 year old male.
Yes!
Dr J., can you over develop your tranversus abdominis?
I did the morning stretching & this core workout every morning for 2.5-3 weeks. Now i have a lot of pain in the front of my hips. Can't even get dressed/undressed without pain. Stopped the routines 1+ week ago & pain isn't improving. I think this routine may have ruined my hips. Did a test to see if it was hip abductor or impingement- wasn't abductor, didn't really seem to be impingement either- but more that then abductors.
Did the workout every morning? You may have overdone it. Better to dial it back to 2-3 times a week. If you’re still having pain I would go see your local Physical Therapist.
@@OttoRoesch28 Thanks. Right hip is better now, left still has some pain but is better. I suspect the left hip hurts more as I aggravated it getting into large SUV rental company gave us (as the only driver I kept stepping up (in) with my right leg and then having to pull my left leg up while it was extended outwards. Hiked in Great Sand Dunes, Canyonland, Arches & Black Valley of the Gunnison - nothing hurt me like this da** workout!
What to do if i get hamstring cramps while doing bridge pose ??
Thanks for video. Can i do it regularly because i am going to gym
Yes you can!
Hey, I have a pretty bad bruise on my left arm, and when I do the side planks it presses against it, hurts quite a bit. Should I have extra padding on that side until it’s healed or try and modify it?
🙏🏿
Harder than I expected! A lot like taking my medicine. Didn't feel good but good for me later! 😅😂😂
Can you make video one because i do boxing after i feel pain' for day's in elbow and also in tricep after boxing i do Gym than i can move elbow also I'm 15 years old 🙂✨ 🥊 I'm boxer from India
what if i want to make it a little more difficult, should i add more seconds and sets?
Sure!
im 14 years old and i got lower-back pain.Can you give me advice???(im too young for this😭))
Not related to this, but is the cat/cow exercise good for DDD? I would think yes for the cat but no for the cow….
When i do the first workout “dying bug” I feel a tuck in my lower back everytime i put my leg down and i don’t know if that’s only me or is it not normal ?! ,,thank you 💙
It's normal for that to happen. It shows you you're doing it right!
Thanks alot for this video i lost 7 kg in only 2 weeks
Great job!
Looking for outer thigh exercises to shrink the “bulge”
❤️💖❤️🙏💖❤️💖
The dying cockroach.
😂😂😂, @Godsfavorite1919!
I ve been doing your stretches and they have helped me out a lot as i have severe back pain and sciatica (possibly) I just need to ask you if situps are harmful for sciatica. Ik its not ideal and it causes pain cause i ve tried it and googled it but it doesnt say anywhere if its actually harmful and makes it worst or is it just pain that i ve felt. Please help i tried messaging you on insta and fb but the links in your youtube bio are outdated