Recommend in-home ideas for core and back strength workouts?

[Anonymous]

I need to get a stronger core and back — in a hurry, because I'm about to start a more physically demanding job.

I have never done a home workout in my life. I DO know my way around a weight room and a yoga studio, however, alone in my living room I suspect I'd keep doing the same 2 exercises over and over.

Can anyone recommend _specific_ videos, video subscription services, that Peleton app? I think I'd need visual direction rather than just voice instruction. I don't care if it's recorded vs. real time training.

But again, I really need to target lower back, upper back and core, so any personal experience with these workouts is really appreciated.

[Anonymous]

I use the Peleton app. Has a core program for beginners as well as tons of content for beginners to advanced. Some are body weight only, some require dumbbells. Instructors are good about modifications for beginners. I love it. Workouts range from 5 to 30 minutes for core.

[Anonymous]

Any MadFit core workout on YouTube. They’re intense but she has some shorter ones that are only 10 minutes.

[Anonymous]

Do you have weights or need bodyweight only?

[Anonymous]

Anonymous wrote:Do you have weights or need bodyweight only?

Bodyweight is fine. I don't currently have weights but I'd buy some. I vaguely remember kettlebells being useful?

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FYI, I do run casually and cycle. I'm not sedentary.

[Anonymous]

Les Mills CXWorx classes. 30 min workouts focused on core with back and glute exercises incorporated in too. You'll need resistance bands though.

[Anonymous]

I got a subscription to Beachbody online and have liked it much more than I thought i would. There are a ton of programs to choose from.

[Anonymous]

I like the Peloton app - you can do a free one month trial now to see if you like it.

The instructors walk you through it all and it’s of course visual.

[Anonymous]

KaisaFit. Thank me later.

[Anonymous]

Also the Peloton app lets you pick classes that are body weight only or with weights.

[Anonymous]

To strengthen lower back you should also focus on your glutes and hamstrings. Things like single leg Romanian deadlifts, lunges and goblet squats (with a heavy weight goblet squats really challenge your core). If you don't have much weight you can make exercises more challenging by doing them slowly or doing 1.5 reps.

[Anonymous]

You can get a lot out of a pull-bar as well, to target core and back. Especially if you add some elastic bands. It's also helpful to have a reference like this around, to give you ideas for isolating exercises:

https://www.amazon.com/QuickFit-Suspension-Workout-Exercise-Poster/dp/B07NBFM4LZ

But my biggest recommendation is to hire a trainer for a couple weeks as you get started with this. Lots of trainers are working virtually these days. The thing about both core and back exercises is that you need proper form and to understand how to properly target muscle groups. Especially for lower core exercises -- many people just don't understand how to engage their lower core. You can do all the exercises you want, but if you have improper engagement, you won't get the results you want (and could cause strain or worse). So I'd get a trainer to work with you on form and maybe give you a few different exercise sets to work on for variety.

[Anonymous]

The best way to strengthen your core is to do full body, compound weighted movements. Examples, squats with overhead press, lunges with ventral/lateral raises, etc. Also combining weights with balance exercises helps a lot. If you don't have a relatively strong core already, start with low weights for these exercises and work your way up. You need to have good form while performing these exercises or you can easily injure yourself or not get the full benefit. Check out videos on youtube, or go the trainer route.

[Anonymous]

Fitness Blender! They are great for at home workouts. Check out their 5 day challenges for a good sample. I have been working out with them for 4-5 years now and keep coming back. Chloe Ting/Blogilates and other youtubers are too repetitive, boring, not challenging (intellectually).

[Anonymous]

I have had years of back problems and PT. I find most core workouts focus too much on the tummy, and not enough on the lower back aspect, even Peloton. This is my routine from my PT days...I do it 4-5 days a week, even when I do a Peloton core workout. It gets a little boring but it's only about 10 minutes. If you haven't been doing core work, start with lower reps/time and work up.

15x EITHER hip bridges, Supermans (https://www.youtube.com/watch?v=z6PJMT2y8GQ) or bird-dog (https://www.youtube.com/watch?v=wiFNA3sqjCA)
1 minute plank
30 second side plank on each side.
Repeat 3 times.