4 Best Core Exercises (for Beginners)

[@markletizi5282]

I am 68 years old, not overweight or sedentary, but unaware of how much strength and stamina I've lost over the years until I tried this routine. Word to the (younger) wise...don't stop exercising. Take advantage of the great knowledge and equipment available to you nowadays, which has evolved into a real science. I am slowly working with kettlebells to slow down the age issues, and thank you Mark Wildman for showing how much less important most standard weight lifting is for functional strength and endurance.

[@markadkins9290]

Thank you, I feel the same and want and need to get back on track. I've had a set back and can't believe how fast strength and stamina can disappear.

[@DavidWCoulter]

Cheers to that. I’ve been doing his exercises and some inspired by him for a couple years and it makes a difference. I have a ways to go but feeling better and better.

[@ericharnhold8596]

Hallo .I am 67 and l agree 100% !

[@jonatanolsen37]

My parents are about your age now and their bodies are beginning to degrade. Any tips to make them understand this?😅

[@wormemc]

I did this workout perhaps 10 times. After about the fourth time I noticed the chronic, lower, back pain started to ease. My chronic back pain, that I have had for over 10 years is now all but gone. I have been searching for a solution to this pain for well over 10 years, multiple visits to a chiropractor, playlist hundreds of videos long watched, physio visits etc etc. Gadgets etc. And now I have found the solution. I don't believe it will work with everyone but it has solved for me what was an unsolvable problem. I'm so greatful!

[@MarkWildman]

Glad to help

[@dangerous_tangerine]

Great exercise for beginners! I can already feel my core strengthening. I didn't realize how weak my core was. Pro tip: Watch the video, do the exercise, and after doing it for a while, re watch the video. There are a lot of little things that I haven't been doing in the exercises that I will be doing from now on.

[@maggiew3084]

Thank you so much for not leaving out all of us who are beginners and/or overweight. These appear to be doable so I'll be trying these tonight when I get home!

[@MarkWildman]

We have a whole series of videos for deconditioned and overweight individuals. My goal is always to help

[@AskBobnFran]

Great video! We are both in our 80's! We believe that you don't stop moving when you get old, you get old when you stop moving! We're doing some research for our tiny new healthy-aging advice KZbin channel. Learned a lot. Thank you.

[@richardpatterson2698]

Great reply--thank you!

[@davidrazo1102]

@@wellnesspathforme6236 so using grape seed oil as your cooking oil you wouldn’t recommend?

[@chasinglife43]

Love you guys! I love to hear this! You guys are awesome!

[@FIGGY65]

@@davidrazo1102 . I am nearly positive that grape seed oil is a poor choice for males especially. Avocado oil and avo/evoo mixes are fantastic. I would check with your doctor if you have any issues/doubts. Please be certain that your oils are absolutely pure and not “cloned” or fake.

[@dustersinternational]

hey I am going to check you guys out 💖🌻 totally agree movement is key and sleep/diet and meditation 🙏UK

[@dangkolache]

I have pretty significant back issues and I really, really appreciate this video (and many of your others I have seen so far, I just found this channel so I'm still finding new videos). I've run my back through the gamut. I did really stupid things when I was young (worked at a lumber mill, unloaded full trailers of 16' treated 2x12's on my own without a belt for example), I have had several herniated and ruptured discs which I have had surgery to remove, I work a deskjob and sit hunched over a desk 15+ hours per day most days... my back/core is the weakest it has ever been. I went out and bought a kettlebell a few days ago, that long with these videos will help me change my life. Thank you friend for making these.

[@MichaelF1]

Has this brought relief

[@mjac8373]

Best instruction on youtube, especially for seniors. Thanks a million.

[@chasinglife43]

My trainer taught the pullovers without the initial crunch / ab engagement. It’s one of my favorites in both the feeling of the excercise itself and the results. I’ve started doing them as you show and WOW! What an awesome difference! Many thanks to you sir!

[@ridinreiners]

That’s because a dumbbell pullover primarily works the chest, lats and triceps. What’s shown in this video is a different exercise.

[@therichez8077]

This may be one of the best beginner ab workouts I found so far I can't wait to try it thanks for the great content

[@MarkWildman]

thanks for watching

[@racharina]

Who does thumbs down on this video? crazy. This is a great video! 1:12, 2:55, 4:29, 5:00, 5:51, 6:15, 6:44

[@GrahamLloyd-f6e]

I do a lot of running - both road and trail. This video has made a huge difference in how I move. Thank you Mr. Wildman!

[@sachertorte9806]

Thanks Mark, I will try them now, every morning. I am not doing any exercise at the moment, only a meditation, and I go out for a walk in the woods. This exercise is a good idea for me.

[@williambrady1043]

Great video. I'm 71 and about to go do my workout. One can't stop aging but we can stay healthy and fit.

[@reformerx667]

This guy is excellent. My lower back is grateful for his exercises.

[@ianfreds4615]

Second day of these exercises. One set yesterday plus a different workout. Two sets today . Three tomorrow etc. Feeling good. Well explained to get the maximum out of the exercises. Thanks Mark. Good work x

[@Lionelltd]

You're the Christmas gift that keeps on giving. lol. Thank you as always

[@dorothygrantham4370]

so does herpes... (totally kidding)

[@shainehurt7150]

I appreciate the level of detail and simple explanation of the exercises and movements!!!!

[@tumblingrosesstudio]

I wish you had a paid membership community here, your work is fantastic and I am just starting from zero!

[@markbutterworth6217]

Just been through the workout and it feels great. Core fired up (including glutes!) and my back feels great which isn’t always the case with ab & core workouts. Really good, logically structured and clearly explained workout. Could be nicely incorporated into a warm up for a karate class or the like. Thanks!

[@techstacker5361]

I love these transitional movements that smoothly combines flexion and extension 💪

[@vanetamorrison2972]

Think I'll do this every day from now on. My back is 'killing me', hoping this will help. I use to do these in pilates before covid. I like his technique. Excellent demonstration. Thank you so much.

[@josiecorpus7181]

Thank you! Did a complete set 4x's. It's a great starter work out.

[@themercurialmoxie]

I love how thorough you are in explaining what you're going for and also, what you're trying to avoid with each exercise. That's so helpful. Also, as a larger girl, I've been looking for a larger yoga mat. I'm definitely, going to look into the treadmill mat...never thought of that.😃 New sub.😊

[@MarkWildman]

Equipment mats are so much better and cheaper

[@Jusis1282]

I probably watched 25 of your videos today. Great job!

[@Indigenous_Patriot_1175]

my weight and joint stiffness makes task like this seem so challenging. i am reviewing your programs to establish the best place to start. I want strengthen training and weight loss. thanks again for another great video although its 4 years old its very relevant for me

[@jiljil80]

Oh my gosh, I'm watching this for the first time with a brand new kettle bell. And this transition thing has me thinking I need to do this facing away from my TV... 😬

[@shelleyeyre6819]

Added this to my daily routine. Thank you!

[@brianlydiatt5849]

Putting this routine to the test also incorporating round the world swings close foot and shoulder width noticed with in days my arches in my feet sore 👍🏻 thank you for sharing your info it’s helping me rebuild from old injuries

[@madameblackimusprime]

I'm so glad I found your channel! You make working up to certain exercises seem so attainable! I can't wait to add these to my routine.

[@MarkWildman]

Glad to help

[@fernmcdonough8440]

LOVE the flat back pullovers! Where have those been all my life?

[@a.lame.username.]

I've got a young Padawan who will be getting this treatment tonight! As always, Thank You, for making the world a better place...

[@eugenesedita]

Bradley Naughton Paduan from Padua, St. Anthony .

[@padawan9127]

It was fun

[@jomojenkins9892]

This is one of best video on KZbin. Thank you. Greatly appreciated

[@PavelKrotovFit]

Love kettlebell workouts! One of the best piece of equipment out there. Great video

[@argentum3919]

This guy explains what you have to do in brilliant detail. Thanks ❤️

[@matthewdurand1101]

I'm new to kettlebells and have just found my new favorite warm up routine!

[@CharitonIosifides]

I took the three first exercises and made the into a warmup for my swing block along with 5 minutes of squats. Excellent results! Because of my bad lower back I was deadlocked and could not progress on my swings. These three were the key out. With my core firing on all cylinders I came out swinging!!! I cannot thank you enough Mark!!!

[@MarkWildman]

good stuff

[@apsingh1792]

Omg thank you thank you so much you're a superstar love love your workouts❤❤❤❤❤❤❤❤❤❤❤❤❤

[@keithnmdowling]

Just an Excellent Tutorial, one of the very best around, thank you.

[@aliciagonzales8195]

Thank you for clear and direct instructions solved back slamming/thumping problem in Jiu Jitsu floor warm up drills as I am going beyond basic rehabilitational protocol for core strengthening as hip was crushed weakening my CORE GOD BLESS YOUR WAY

[@craigwood2310]

Great reset for lower back , abs and hips 👍 Looking forward for more content

[@henryw5762]

Wildman you are the analytic King!

[@sofiahubbard4570]

Hello Mr. Wildman. I am new with your you tube videos. I am fining them extremly exaiting. Your explanations are clear and very helpfull. I just would like to thank you for helping us. Who? many people like me who found yout tuttorials here. Blessings sir!

[@juanused6230]

As always, great knowledge and explanation!

[@jomojenkins9892]

I watched this video 3 times . It gets better even times

[@cousinvinny7990]

top notch instruction again Mark top video

[@GGMir24]

I loved this so much I took these exercises and put them to practice right away.

[@AskBobnFran]

That's great, Miriam.

[@AmazingPhilippines1]

Interesting. Adjusting my system to resemble this. Watching from the Philippines.

[@steveotatooed]

Excellent info you have anew subscriber and my gratitude

[@leftfactor]

How many times a week to I do these exercises? Where and how do I incorporate them into my other work out? Can I use them as a warm up/cool down? Do I do them the same day as my squats and C/Ps? Do I just do them on Recovery days? Sorry for all of the questions, but I'm literally just getting started transitioning from the couch to the gym and don't want to over do it or hurt myself right off the bat.

[@gegemc1565]

Thanks Mark from Belfast ...appreciate ur teaching ❤

[@ericmillstein1484]

Thank you for outstanding instruction. Have you made any intermediate or advanced core exercise videos with routines?

[@MarkWildman]

Nope. Not yet

[@gondwana6303]

Terrific demonstrations and explanations!

[@homerdomer73]

This pullover exercise is gold.

[@frankthomas9042]

Incredible information, well done, more importantly, it works!

[@janeintj]

Hi, Mark. Thank you for these videos. How many times per week do you suggest doing these workouts? I have always heard 2-3 strength training sessions per week, but your workouts seem shorter in duration (but still highly effective). Thanks again!!

[@taylorstephens]

doing this today - thanks mark

[@pickledbuffalo]

Awesome, thanks. That pull over looks wicked.

[@alisha7224]

Great video! Paying attention to pelvic floor is barely ever mentioned.

[@phynix4eva]

Thanks so much got sharing!! My core has always been so weak so I’ve always struggled with core workouts lol.

[@susanwallis3796]

Very informative video! I have a slight curvature(scoliosis)in my upper back leaving one hip about 1” higher than the other, I am overweight, apple body shape, age 65. Working on loosing weight, am wondering if the exercises in this video would help or hinder my curvature?

[@aanderson1037]

Great video! You were able to articulate very simple and well explained exercises in this video...new subscriber!🙌🏽

[@lauradarcy5684]

Your videos are so well done, thank you for your contributions to my fitness!

[@relaxingnature4033]

Thank you for keeping it short and just showing the moves and not extend the video by performing repetitions

[@jksalem]

I did the first exercise and did 5 reps. Got up and walked around my house felt it immediately. I will do all 4 and get back to you. Excellent way of doing Core work. Thank you and subscribe. JKS

[@choosetobehappy6979]

Nice job. Thanks brother.

[@smithkrism]

Day 8 ✅ I love strength training! 💪

[@CAROLINA211410]

Mark you rock !!! Thanks, I have learned a lot from your videos.

[@ricardodelacruz877]

I was about to say but you already corrected it. Keep up the good content

[@mbmunns7258]

Love your videos. Would love to know the breathing pattern you use.

[@mariusa.1205]

Thanks man will give it a try tomorrow

[@guyblew1733]

Excellent ebb video.

[@gerrygizzygarcia2572]

I have spinal stenosis and heirnated disc can i still do the kettlebell if i use a 15 pounder or something lighter im afraid i can get a flare up or muscle spasm by swinging let me know thanks

[@ponkanshii]

You are an amazing coach. ❤

[@musicrobusto]

Would this be added to nerd math (programming), separate time of day, or as a warm up?

[@morrisizing]

I would be great to have some core & kettle sets for endurance athletes - cyclists/triathletes/Runners.

[@MarkWildman]

Stagger stance clean series and Discobolus of Myron. Start there

[@rogermayne3372]

great explanation as usual. thanks

[@breezybreeze730]

Your instructions are very easy to follow and understand. Instant subscriber. However, I refuse to do the kettlebell swing. I always mess up and end up hurting my back.

[@MarkWildman]

Start with the kb deadlift.

[@jamieblack516]

Interesting video as aimed at beginners however the previous video I watched was clear that the spine should not flex?? How can I be sure that I am doing the right exercise?.I will likely pick and choose certain routines?

[@rachelnicola6300]

Fantastic!!!! Can’t wait to try👍🏼

[@done4love]

I like the way you explain things

[@taxidermycoach5847]

Top flight instruction, thank you.

[@hardrockminer-50]

The pull over could effective w/ elastic bands. Everytime I do kettle bell swings I screw up something in lumbar.

[@SK-mi5bg]

Great idea! I’m going to try that too

[@tonyceja7393]

Mark it looks like an awesome beginners workout, can I do this with a lower lumbar fusion and spinal stenosis?

[@kellyac210]

Yes I'm six months out from L5-S1 fusion and those roll outs make me a little nervous.

[@MarkWildman]

Entirely depends on scar tissue and range of motion. These are all questions for doctors and physical therapists who know the specifics of your situations

[@steveboutcher80]

Thanks Mark. Great episode as always.

[@gissie391]

I do have sacral problems.was strong we did spinal rock in olympuc gymnastics club.i actually couldnt put my back down physio said not to force it, i can now im trying these out.yes lwft hand side is priblem after fall down stairs all way in my back bum. Left side is problem i suspect fracture only it was 28 years ago.

[@martasuarez6027]

Great exercises! Thanks.

[@BH_Restorative_fitness]

Your content is amazing. Respect from a fellow coach.

[@MarkWildman]

Thank you sir

[@judahlyons1284]

what is the best weight of club bells that will be sufficient for an older guy. Used them years ago, and love the circular training.

[@MarkWildman]

10 to 25 lbs in 1 lb jumps

[@judahlyons1284]

@@MarkWildman thanks brother. What weight is that yellow bell you use in your expert break down of the get up

[@MarkWildman]

@@judahlyons1284 yellow is the color of competition 16kg. in competition bells are denoted by color because the outside dimension of competition bells is the same regardless of weight

[@judahlyons1284]

@@MarkWildman ah thanks I had no idea! Loving your instruction, its very easy and clear to follow. Keep up the great work and thanks for communicating so quickly!

[@showorchid]

Awesome video!!!!💯

[@Marina-wb4ly]

Excellent exercise! Thank you!

[@HondaLee-bv2nz]

Nice explained!!

[@benmasutt9832]

don't have this but am very interested in purchasing ...

[@MarkWildman]

We have a bunch of programs that all stack up. The goal i have is to create a 10 year path of logocal, consistent, and economical training

[@larrywigmore1243]

Hi Mark, have watched 3 of your videos now. Great information for me. Your first video was exercises for an overweight person. I was 376 and been trying to cut my weight. Down to 331 at this time with changing my eating habits. But now I need to start some exercise regiments. You mentioned in the second video I watched get a good quality kettle bell. What brand is it that you use.

[@MarkWildman]

The Wildman competition adjustable kettlebell from Bells of Steel. I worked with them to optimize the bell

[@larrywigmore1243]

@@MarkWildman thank you sir

[@darrenwatson6667]

Great teaching thanks

[@yingsters]

Wooaa I can rock.. need more practice to get rid of the splat and thump! I am 5 feet 3, 56kg and 53++ years old. What kb weight should i start with?? I am reluctant to start with KB bc my core strength is nada. Don't want to knock the wall floor or myself with the KB!

[@healthleetprequel2014]

So useful! Thank You!

[@ledmikizeppelin]

Thanks Mark! God bless you!

[@jackdambrosia4541]

Hey Mark. Great stuff, thank you. May I ask where you purchased your equip mat?

[@shocks123]

Great stuff, when are you going to pull all this together into an app or program. I would pay for this.....

[@MarkWildman]

Release late October

[@elvisching3868]

Tks coach , nice workout