The Chiropractor’s Guide to Quick & Effective Core Workouts

The Chiropractor’s Guide to Quick & Effective Core Workouts

Hello everybody, this is Dr. Aaron with The Chiropractic Place. Today I wanted to talk to you about some core exercises. We go over this a lot with our patients because core strength is one of the most foundational things we can do. It also helps prevent low back flare-ups if somebody has some pre-existing low back issues.

Once patients are doing better with their chiropractic care, we like to start showing them some basic core exercises that they can do at home to prevent these flare-ups from happening. So I'm going to show you two of my favorites — these are my go-to exercises when I’m training my own core. Typically, I just do two exercises, three sets, and I super-set them together. The whole routine only takes about five minutes.

I usually do my warmup and then this core routine right at the start of my workout to make it a priority because core training is important for every other movement we do. The first workout is called a plank, or a plank rollout. In the plank position, you’re holding yourself strong, keeping your back as neutral as possible. With the plank rollout, you rock yourself back and forth, usually 15–20 reps. My wife and I like to do this on a yoga ball, which makes it more challenging — but if you’re just starting, a basic forearm plank is a great place to begin.

The second exercise I love is called the dead bug. You’ll lie on your back, engage your core, and alternate your arms and legs in a cross-crawl pattern. This really works your oblique muscles and overall core stability. Three sets of planks and dead bugs take just five minutes a day, but the results are powerful for protecting your low back.

Like I said, it doesn’t take much. If you’re doing that frequently enough, you can build a strong, resilient core and help prevent many flare-ups in your low back. Consistency is key — it’s these small daily habits that create the biggest impact on your overall health.

I'm Dr. Aaron with The Chiropractic Place. Try adding these two core exercises to your routine and see how much better your back feels.

Call our office today to schedule an appointment to kickstart your healthy life: 530-221-8443