Core Flow
This is a functional core flow that you can do to help improve your overall core strength.
In this video I will guide you through a functional core exercise flow that you can do to help improve your overall core strength and to help prevent future injuries. As a chiropractor, I see lots of patients with muscle imbalances and core weakness. I give almost all of my patients variations of these functional movement exercises to help them heal their aches and pains by increasing their core strength. After you do this video you will see just how challenging these exercises can be.
Whether you are a beginner to core exercises or have been doing them for years, this core flow will definitely give you a challenge! Luckily there are many modifications and variations of these exercises to fit your current needs.
Dead Bug: to make it easier rest your legs on a chair or couch and move one limb at a time. To make it more difficult hold your legs up and move one limb or opposite arm/leg at the same time. To make it even more difficult, hold an exercise ball in between your hands and your knees and then move one limb or opposite arm/leg at the same time. The harder you push into the ball the more your core engages!
Side planks: to make it easier rest your bottom knee on the floor. To make it more difficult lift that bottom knee up and to make it even more difficult, hold an exercise ball in between your legs.
Crawling: to make it easier crawl on your hands and knees moving one limb slowly at a time. To make it harder move opposite arm/leg at the same time. To make it even more difficult, hoover your knees from the ground and lift opposite arm and leg at the same time. Try placing something round on your back to keep your back from shifting or rotating. All you need is some floor space, optional exercise ball and foam roller to make the exercises more challenging.
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To improve your core strength, it is recommended that you do this Core Flow 2-3 times per week. Do NOT skip the breathing section. Breath work is just as important as the rest of the core exercises, trust me!
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider. Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or content, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.