The Only Core Exercises You Need For Strength And Stability!

Physical therapist shares his top three core exercises to increase core strength, improve spine stability, and decrease lower back and hip pain. These exercises will not only strengthen your core, but can help with lower back pain relief as well. These are so much more than ab exercises because your core is so much more than your abs!
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🔗 LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amz...
🔗 LINK TO DR JARED’S HOME MASSAGE TABLE: urlgeni.us/amz...
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If I had to narrow “core strengthening” down to only three exercises, these are the ones that I would pick!
🔥 The Only Core Exercises You Need For Strength And Stability:
Ready to improve your core strength and stability? Look no further! In this video, we're diving into the essential core exercises that will help you build a rock-solid foundation, improve posture, and enhance overall performance.
🤔 What Is The Core?
Before diving into the exercises, it's essential to understand what we mean by "the core." Contrary to popular belief, the core is more than just your abs! It encompasses a group of muscles including the rectus abdominis, obliques, transverse abdominis, and muscles of the lower back, pelvis, and hips. Together, these muscles provide stability and support for your spine and pelvis, facilitating proper movement and reducing the risk of injury.
When it comes to building a strong core and strengthening these different areas, I like to compare it to building a house. We want four strong walls built on a solid foundation. Therefore I want one exercise to work the front (anterior core), one exercise for the two sides (lateral strength), and one exercise for the back (posterior core).
💪 Why Is Core Strength Important?
Core strength is the foundation of nearly every movement we make, from bending and lifting to walking and running. A strong core not only enhances athletic performance but also promotes better posture, balance, and stability in everyday activities. From a rehab perspective, a strong core can help alleviate lower back pain, improve spinal alignment, and reduce the risk of injury during physical activity.
🏋️‍♂️ How To Strengthen The Core:
Ready to strengthen your core and unlock its full potential? This video features three of my favorite exercises to engage and challenge your core muscles effectively. I also want to show you beginner, intermediate, and advanced options for each of these exercises so you’re sure to find something that will meet your specific needs. Incorporate these exercises into your routine regularly to build strength, stability, and resilience in your core.
MY TOP THREE CORE EXERCISES
1. Anterior
Modified Plank
Plank
Plank Hip Taps
2. Lateral
Modified Side Plank
Side Plank
Side Plank Hip Dip
3. Posterior
Bird Dog
Swimmer
Superman
4. (BONUS) Glutes
Bridge
Bridge with March
Single Leg Bridge
💬 Did you try the core exercises in this video? Did you feel the burn? Share your experience in a COMMENT below!
👍🏼 If you found this video helpful, don't forget to hit the THUMBS UP button to support our channel!
✅ And if you haven't already, SUBSCRIBE to our channel for more informative videos on fitness, health, and wellness!
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OTHER VIDEOS YOU’LL FIND USEFUL:
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🔗 BEST STRETCHES FOR YOUR LOWER BACK PAIN: • Best Stretches For YOU...
🔗 TIGHT GLUTES? UNLOCK YOUR HIPS AND BACK RIGHT HERE: • Unlock Your Glutes! Ho...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@toneandtighten]

I put all of these together for you in a complete follow-along core workout routine! Check out the 6-minute version: kzbin.info/www/bejne/pnvTYWuposmWfM0 or the 10-minute version: kzbin.info/www/bejne/hILbdoh5aJKUl6c and here's to a stronger core! 🙌🏼

[@kristinemacdonald9627]

Your channel is awesome. Nicely done sir. ❤️☺️💪

[@karenromiah6872]

Can you drop your knees down and up with the plank position

[@kristinemacdonald9627]

@@karenromiah6872 huh??

[@godloveskaren]

@@toneandtighten thank you 😊

[@angelastone8520]

Hey, I’d really appreciate it if you made a workout series for us Obese peops! It’s difficult to find anything online for us. My stomach is in the way for a lot of exercises and planks tend to pop my T3 or T4 (not to mention straining my back trying to hold up my fat body on my out of shape arms). I also have no idea how to engage my core. Please send help. It’s an area that’s getting ignored by the fitness community.

[@sherryg5813]

Your 6 min core video has kept my back pain free. I'll rotate with this video. Thank you

[@toneandtighten]

That's outstanding, @sherryg5813! The exercises in this video are all included in that one... have you seen my 10-minute version of the "perfect core" workout? You might like it as well: kzbin.info/www/bejne/hILbdoh5aJKUl6c Thanks for commenting.

[@michaellawrence192]

Will give a try then

[@leonbrown5162]

Omg same reason I’m doing my research

[@leonlu1025]

What other videos you got

[@mookjung45]

1:25 plank 2:43 side plank 4:38 bird dog 5:20 swimmer 7:15 bridge

[@kalia_1226]

Thankss🎉

[@Peharmarija12]

Thank you 🎉

[@Mintzwaymax]

Thanks

[@eriksalvador4722]

Thank you. Greatly appreciated.

[@seanbill1521]

Dr Jared once again dropping another Banger for core🔥 . I've been using the core strengthening video ever since you released it 2 months ago works like a charm by the way💯 . keep up the good work❤

[@toneandtighten]

Thank you so much, @seanbill1521! I'm stoked to hear about your progress and so grateful for your support. Thanks for commenting!

[@mariateresarueda4079]

Exellent video as always, Thank you so much Doctor ❤❤❤

[@carolinag1982]

Great video. Sneaker game is on point, too.

[@toneandtighten]

Appreciate your support!

[@cloudyimperfections5951]

Lol, I didn't even notice that 😂

[@simonnice9030]

I don't usually comment on videos, but you deserve full credit for these simple and concise demonstrations! I'm an amateur triathlete and these exercises are about the most important you can do since core strength is essential in all three disciplines.

[@toneandtighten]

Wow, thank you! I appreciate you!

[@usernotus]

Thank you Dr., that is gold !

[@toneandtighten]

You are very welcome!

[@peggyjoy343]

Pt instructors vary like people do. Some are great. While Some suck. Keep looking until you find a good one. This video is great! Good job.

[@PwcHarti]

The Superman exercise helped me so much with my skydiving arch. All around great video!

[@toneandtighten]

Great to hear and thanks for sharing!

[@LiikenneKuvaus_Katt]

Thank you, im trying to strengthen my core for my breakdance and for just for in general along with other excercises Gonna do daily

[@christopherwall444]

Exactly what I was looking for...direct and to the point...thank you

[@toneandtighten]

You're welcome!

[@stephenlee7029]

I really liked how you included the varying levels of intensity for each exercise (beginner, intermediate, and advanced). Was wondering for the Superman exercise, how long should we hold that position for before going back down?

[@skrufsterk5802]

Thank you! This helps. 🙂

[@imraniqbal8691]

Any solutions to the following; 1.seatbelt straps not going back in smoothly. I bought the rubber seat belt covers so no more knocking on the plastic 2. Rear doors not opening randomly unless lock switch is pressed. 3

[@godloveskaren]

I appreciate you showing the beginner modified versions of the exercises.

[@toneandtighten]

No problem 👍

[@ashrafjafari9119]

Perfect exercises and excellent explanation. Thank you❤

[@toneandtighten]

Glad you like them!

[@nathalie19682000]

I had surgery (L3/L4 decompression + discectomy) done early March. My surgeon suggested core strengthening exercises. Are these ones good for what I need to do? I can't afford physio which is what he originally suggested and I'm not very familiar with what works in terms of exercises. Thank you in advance for your help/suggestions.

[@rickisaiahfierro4255]

Thank you. This is very helpful.

[@toneandtighten]

You're very welcome!

[@Aqsa-j3j]

I have lower back bone pain and also pain all lower back. I have also pain in right side of back and burning sensation in right leg . I am 27 year old and have this problm for 4 year .pleasr guide to me . I ambery thnkful to you.

[@Just-Nikki]

I do these with the exception of the dynamic movement so I will give them a try 😀

[@toneandtighten]

They're a great way to take your core work to the next level, @Just-Nikki! I hope they help you! Thanks for commenting.

[@khaledalmoustapha757]

Thanks that was amazing 🤩👌

[@toneandtighten]

No problem 👍

[@trapez77]

I would add push ups sit-ups pull ups and running but I know that’s basic

[@wonderwomanx1268]

Great info and demonstrations, thank you! Will incorporate this to my dead bug routine.

[@toneandtighten]

Glad you found it helpful and thank you for sharing!

[@anabananaventure]

Thank you❤❤❤ that was awesome🎉 doing it everyday

[@toneandtighten]

So glad you liked it!

[@Dayakor]

Thank you for this help ❤❤

[@toneandtighten]

You're welcome 😊

[@prasathgv3338]

Bro please make a video for uneven hips

[@qjonnyintrohs]

i’m on day five and noticing my skin tightening!

[@Bellywoodstudios_diadance]

This is fantastic, thank you for this content

[@franckbertrandbooh8520]

I have training the scretches even more than lower my back that sure i wanna be made around posture was can get up everyone for the weeks clear just numberness i've done like this confused the bones and Anatomy matters

[@mikeohara1055]

These are fantastic. I'm only 3 weeks in and I'm doing intermediates on all 4 and I'm a fat old load. 😀

[@marthabenner6528]

Just what I was looking for.

[@ammaraltafpatel5596]

Tysm Dr ❤❤❤❤

[@toneandtighten]

You're very welcome, @ammaraltafpatel5596! I hope they help you! Thanks for commenting.

[@ΓιώργοςΚουτσιούλης]

Very nice exefcises!THANK YOU!

[@toneandtighten]

You're very welcome, @user-ow9jy8ss8u! I hope they help you! Thanks for commenting.

[@darknluvly9313]

Luv this❤ I really need to work on my glutes and love handles😂

[@toneandtighten]

You got this!

[@funguy4utube]

Great video … very informative! I don’t think the music track is beneficial though.

[@Reylyn_Loto]

I'm glad I found your KZbin channel, new subscriber here. I just have a question Sir...I can't do sit-ups, does it mean I have a weak core?.. I will really appreciate it if you'll answer my question.

[@toneandtighten]

Sit-ups are challenging and do require a lot of core strength to perform correctly.

[@Ramyapad19]

Sorry I keep taking a break from commenting on your videos Thanks for this love your channel sooooooooo much love your exercises sooooooooo much

[@toneandtighten]

Always great to hear from you, @Ramyapad19! I really appreciate your support. I hope these things help you, and thanks for commenting!

[@birodejaneiro]

thanks

[@fatimahamad1462]

Thank you very much ❤❤❤

[@toneandtighten]

You're welcome 😊

[@stevenharris6626]

What about basic push ups and advanced push ups?

[@annmarieholman8792]

Do you have stretches to help with the sciatica pain in lower back down the right leg Doc, so much pain

[@robertoayerbe7496]

¡Gracias!

[@toneandtighten]

You are so welcome! Thank you for your kindness and generosity!

[@ninogo3115]

Hi do you have an exercise for injury due to front raise dumbbell . I have numbness on my chest. Then a pinch on my collarbone whenever I carry my backpack.

[@lindejansen5890]

its a good video

[@lindejansen5890]

good

[@ziggyai]

Hey Doctor, recently I have pain deep inside my right knee when crossing my legs (placing right calf on left thigh), do you know what problem I have....?

[@prasoonssharma]

Use knee band in day time…

[@AngelaPerks-nn8kp]

Would you recommend these exercises daily or alternate days?

[@Dana-vz7pr]

Is there any specific exercise you would recommend, or suggest I avoid, for lumbar scoliosis (40° curve)? I'm in constant pain.

[@jilljunker3459]

Same here, following for answer!

[@thunderjoy7250]

Good stuff❤

[@toneandtighten]

Thank you so much, @thunderjoy7250! I hope these things help you, and thanks for commenting!

[@bluwtrgypsy]

Excellent. Thank you.

[@toneandtighten]

You're very welcome, @bluwtrgypsy! I hope they help you! Thanks for commenting.

[@Greg_M308]

Side planks hurt my bad SHOULDER... Anything modification I can do???

[@lewisspink9468]

I don't even have a bad shoulder and side planks kill my shoulders.

[@Greg_M308]

@@lewisspink9468 🤣 Thanks, makes me feel better.

[@zacharzelseneris2382]

Thats part of it

[@20daqoqah]

Yes! Sleep and dream about doing it.

[@hemathkumar1855]

Excellent video

[@toneandtighten]

Thank you very much!

[@bruce-le-smith]

very helpful thank you! easy to remember, seems achievable

[@toneandtighten]

Glad it was helpful!

[@imsuchacreativegamer7214]

ive been doing v ups using a ab roller and russian twists along with leg raise type movements is that more so like cardio? and should i switch to this video and will i still my abs like i do now or will it be like im restarting?

[@gwenbrown2575]

Can you please recommend some exercises that I can do for my back . My L-5 S-1 disc pressing on s-1 nerve in my back causing me to have neuropathy. Also My Dr has me on Gabapentin but I am wanting to get off of Gabapentin , I have heard that alpha lapoic acid is good for neuropathy. Is this true.

[@lindapulido3925]

Yes it is. I take it for neuropathy on my toes, and stay away from sweets.

[@toneandtighten]

Sorry to hear about your back, @gwenbrown2575! I have a lot of great videos for it here on my channel - just search "Tone and Tighten bulged disc" and quite a few of them should come up for you. Ihope these things help you, and thanks for commenting!

[@OussamaYaqdane2]

I love this guy's facial expressions, they're hilarious🤣🤣🤣🤣🤣🤣

[@laureneynon3824]

I have done planks for the intermediate for years and finally felt strong. I draw my belly botton all the time. I did it for the movement, and I still have a little softness. But I am supper strong. Dont understand ?,

[@reddyredd1005]

Buddy fuckin them jays up 😂

[@FidelSelva]

They are Nikes..not js

[@randyc754]

World record for planking is over 8 hours! 😮

[@alexiamoreno4527]

Lol why is the “bridge” in “bridge suspension” censored? 😅

[@go4it764]

The one after the swimmer is the Superman

[@robertoriolo4479]

Is it better to do one exercise 3 times and then switch to the next one or to do like the whole cycle 3 times?

[@lifesbeautiful3024]

Greaves, Dr. Jared. But what changes would I make, if any, for myself who has spinal stenosis?

[@toneandtighten]

Thank you so much, @lifesbeautiful3024! For stenosis I would recommend you watch this video instead: kzbin.info/www/bejne/fKeWnX6Gdt5oacU Good luck!

[@ssidhuj]

So when we do these exercises do we also engage our core same time?

[@johnjohn-ne8fw]

I'm tired just watching.

[@NewFrontier4.0]

😅😅

[@rebeccamartinez8691]

I about spit my water out reading this

[@kimboylecaricatures6358]

😂

[@kimboylecaricatures6358]

I actually watched it while driving the first time, then I saved it and now I've been doing it. It isn't that hard and immediately you feel that good pain later in the day right where you want that jelly to tone up! ❤

[@isabelzapata2411]

😂😂😂

[@asapusrinivas]

Lateral core 2:44 Posterior core 4:27 Hips 7:15

[@aleksandranowak1366]

Great video, but can I do those exercises with herniated disk in lower back?

[@toneandtighten]

Thank you so much, @aleksandranowak1366! For a disc bulge I would recommend a slightly different approach; you may find this video helpful: kzbin.info/www/bejne/p6PMc2iQbqmZhLc I hope these things help you, and thanks for commenting!

[@Plug4298]

okey i have question so if i train callisthenics and if i use all of this exercises like workout for core and abs i build muscle and strength ?

[@imsuchacreativegamer7214]

i had the same question 😭

[@ssidhuj]

We engage core when doing these exercises??

[@Alw__yn]

Can i do it daily

[@RiashadShovi]

When I do side planks (intermediate), my elbow joint and elbow veins start hurting after few seconds. How can i avoid that?

[@toneandtighten]

You can try to rest your elbow on a pillow.

[@nella10123]

Low back pain is making me so depressed it’s been three weeks😞 I think it’s a strain idk what’s going on

[@k1praem56]

Hi mate If you notice that there is a persistent pain or it gets worse with time, I advise you to take a break for a few days and leave your body to heal a bit Especially if you are new to training, Remember it's a long process but You'll get your results eventually

[@nella10123]

@@k1praem56so the thing is it’s been exactly a month since the pain started. I feel like it’s gotten a little better but maybe only like 15% better. If I walk on the slightest hill, whether it’s uphill or downhill, it gets worse or walking fast makes it worse😢 I have an appointment with the orthopedist in three weeks( that was the earliest appointment) so let’s see what he says 😢

[@wihmib]

1:18 normal plank 2:45 beginner side plank 5:22 bird dog

[@rreinhard43]

When you’re doing the swimmer, do you keep your head up or do you keep your head down? Where your forehead is touching the floor I’m not sure I can’t quite tell.

[@toneandtighten]

Bring it up slightly and look down.

[@20daqoqah]

You are so beautiful, Rochelle!

[@user-fdb4gu7mj98fd]

When I tried the first exercise my abdominal area was shaking and then the next day I had to pee a lot

[@20daqoqah]

did you pee on yourself?

[@abiyadh]

BRO, REALLY? MY LOWER BACK PAIN IS DISSAPEAR? WHAAAAAAAAAAAAAT🎉🎉🎉

[@toneandtighten]

Amazing! So glad these worked for you!

[@PL-ev2mw]

Whilst doing these exercises do I just continue to breath at a normal rate, do I also have to bring my belly button up and against my spine? Well at least try to!

[@RobbieCountryBumpkinWoods]

Can these be done every day

[@MarcusBaggoo-xq5oe]

Do it 3 times a week, 2-4 sets 30s to 45s to 60s, and movement excercises 8-10-12reps ,beginner 2 times to 3 times a week is ok, do them in perfect form.

[@Powerofmuslimgirl]

Those who had done their huge complex hernia surgery of 8 hour long can do these???😢

[@JRS-iq9pz]

You should do these with your shirt off so we can see how your abdominal muscles are doing. Thanks.

[@meghanncox4463]

I agree.. I need mirror for same reason when I do my workout.. the instructor should do ssmecin respect as so we can see his muscles that he's targeting .. thk you for video though . And thank you for your comment . I thought I was crazy for thinking ssme..

[@AbhishekKumar-mw5lj]

Sir Can we do these exercise daily ? or we need to add break days…

[@toneandtighten]

You can if you are not sore!

[@southgr6163]

How much time should you rest in between sets?

[@toneandtighten]

30 seconds is good!

[@dontfollowthecrowd5195]

I’m a beginner

[@hoangjo]

Nice! 🐼👍🏼

[@flintcityhc1524]

Rest time between sets?

[@toneandtighten]

30 seconds

[@sarzamin-gs3oc]

what is kegal

[@StevenSmith-ko8ps]

Bro that was like 15 exercises

[@naifona123]

A different exercise for a beginner or intermediate so you just choose one of the three so you have three exercises and one extra for the glutes

[@MademoiselleCl3]

You need to pay more focus dude

[@newbestofthis4422]

Tick tock is making you bad at focusing right?

[@amarastar7363]

Can we do these if have diastasis recti?

[@toneandtighten]

Planks would be a NO until it's "healed" and you have good functional control over it. All the other exercises can be done safely with DR. Thanks!

[@JGH2015Sara]

❤

[@toneandtighten]

Thank you so much, @JGH2015Sara! I hope these things help you, and thanks for commenting!

[@mckamcio8728]

Do i do it everyday or every other day

[@toneandtighten]

At least 3 times a week is good!

[@mckamcio8728]

@@toneandtighten thanks

[@leibomsvairis]

Great ABS workout!

[@toneandtighten]

Thank you!!

[@ctech3984]

Is it suitable for diasestic recte

[@toneandtighten]

No, these would be better suited if you don’t have a DR.

[@ctech3984]

@@toneandtighten pleas do a combined work video for diasestic recte and fat belly

[@RJBurrski]

The roof on fire?

[@underoath257]

Bro why use SB dunks for workout lol

[@TAYx2000]

We gon ignore how he creased those dunks😭

[@niemoikein4330]

I been doing this for 3 weeks why don’t I see my abs yet?

[@toneandtighten]

Make sure you are combining it with a healthy diet and cardio!

[@jorsako843]

Abs only show when you have low body fat. Training them doesn’t necessarily make them show

[@Vigilantesss]

Why do you want abs lol your still building your core even if you don’t see any abs your core is getting stronger

[@GrainCur]

Diet is what shows abs. You are simply building them

[@liastepanov]

I thought this video is for belly fat

[@abreztalib1315]

Bro how you stole my sneakers

[@Wariotelli4]

Hopefully the belly button tuck doesn’t confuse your viewers when engaging their core. I’m not sure why almost every thread on the net thinks drawing in your belly button is engaging your core

[@my2cents2u]

So basically you are completely dismissing Dr Stuart McGill's 'big three' exercises? (He is the world renowned expert on on back/core stability.) I'm not counting the bird dog, because you did it incorrectly. Your feet should only be 2 or 3 inches from the floor.