I have yet in ten years to find better explanation then these videos also no messing straight into content good work makes me more motivated to try things
For a slightly more advanced version, kettlebell rotation/slingshot/'around the world' is a good exercise in place of the #2,3 for rotation & anti-rotation.
Thank you for addressing the neck or keeping it safe, that is. Love how thorough your instruction is. Would love to see an instructional with just using the body like your plank exercise. For those of us that don’t have access to a gym. Thank you 💓
Master class! Ty always. My guess is that the fourth exercise is knee raises whist hanging (and by doing these you also open up your acromium cavities thus keeking healthy shoulders and also strengthen your grip).
Do you have any core exercises without using arms & shoulders? Alternative suggestions much appreciated whilst recovering from injury in the arm & shoulders 😅 Thank you
Was racking my brain on #4. I went with chops. But that's rotational. So I thought roundhouse kick drills, like muy thai. But it turns out I already do them more often than I thought thru skaters as part of my conditioning for MMA and grappling aka 10th Planet JiuJitsu. Love the blog my friend. Glad I found ya
Hi Tom, I hope you are well. Two questions: 1) How much does that medicine ball weigh? 2) Can we use a dumbell instead? 3) Which video details the fourth exercise? Thank you, friend.
The fourth should be some kind of unpredictable perturbation in all directions to cause the core to have to stabilize against unexpected force / balance changes. In all your examples the brain can predict and "pre-program" to resist. But if the boat rocks without warning, there's no pre-programmed response - only reaction to keep the core stable. I could go on but that's a short example.
Farmer’s walk would be a good fit. The perturbations are small (which is good) but the heavy load will make the balance maintenance crucial. Also provides compression to the spine.
Would still be weighted rotation 😄 last one is reactive stuff like balance and coordination, this is a great blog to read 😄 tommorrison.uk/blog/simplifying-core-strength
Hi Tom, I have what feels like pulled muscles in my whole groin area/ low abdomen area. I guess it could be a hernia, but there is no detectable bulge or lump,. There's a very mild pain that gets somewhat better as I do warm-up exercises. I do planks help strengthen that area. Any other ideas that you think could strengthen and restore these muscles? Thank you!
Well would ignore that advice completely, Jenni is hypermobile, this would be a good blog to check out tommorrison.uk/blog/getting-strong-with-hypermobility
@@Spanglefangle jenni and all of the people we work with with hypermobility have tremendous effects from learning how to brace properly and lifting weights from a total beginner level and progressing
@@TomMorrison It's my understanding from recent research that hypermobile people brace generally to hold themselves together and further bracing can create long term problems, especially with the pelvic floor, leading to lumbar issues, pelvic floor being hypertonic, vaginismus, problems with urination, pain after sex, breathing changes etc. I think it's something to look into further. Short term we can definitely strengthen but the bracing side seems to be a no no.
So like if you're in a plank, imagine you're trying to move your elbows towards your knees, but they won't go anywhere coz of the ground - but your core will be "switch on" like an extreme isometric sit up!
That was our earlier ones with old mic and all too, we were still figuring out our style back then after just me shouting at an iPhone 4 camera for a year 😂
I commented already to another video about this horrible background music, it just makes me nervous instead of relaxed. Prob. will stop coming back to this channel.
Joseph all great exercises too!! They all have rules though the same as the 3 mentioned - number 4 is more sports and performance based! Think more like on the pitch 😄
Love your channel but have to say I don't think this is a good exercise selection other than the Palof press unless this is aimed at the geriatric/obese population. Even for beginners 3 sets of 10s planks seems far too minimal to cause any significant adaptation, ball twists are also pretty ineffective as most of the effort comes from bracing the lower back and holding the ball in place, pretty similar to doing standing shoulder external rotation with the elbow by the body, it mimics the action by doesnt really place the stress on the muscles you're trying to work, paloff press with rotation would be a lot more effective as a rotational exercise
Yes, we cover them in other videos, this video is directed towards complete beginners. Can’t make content that suits all levels, we’re trying to make people realise it’s not just sit ups with this one, more for people that haven’t even left their bedroom to enter a gym yet
As someone that does physical therapy for a living let me tell you how many people I've had that couldn't do half those planks. All of these exercises are scalable to whatever level you're at. I would probably have added a sissy/girly/modified plank for those that couldn't pull off the full plank as is often the case.
@@TomMorrison I've heard that before. The exercises I proposed are suitable for all levels of fitness. I tweaked the plank one, though by adding a side plank after each prone position.
Like the way you got straight into the exercises instead of endless unnecessary chat, fastest sub ever congratulations 🤙✊
Thanks so much!
Exactly, too many Health pros n fitness trainers, don't get to the point, you get lost in the narrative.😂🇺🇸🪖
You’ve been uploading videos for years and I’ve only just found this recently! Sad for the wasted time but better late than never! 😊
Plenty of vidoes for you to catch up on 😁💪
@@TomMorrison and thank you for that! Now, can you help wrangle my 3 year old daughter 😁
Concise. Informative. Once again much appreciated. ...and Jenni’s shirt “I’d rather over train than under gain”, love it!
Thanks!!
Haha, I'm pretty sure that's the philosophy Jenni lives her life by 😂😂
Okay, I’ll consider this a joke. But to over train… the worst thing one can do. Every coach/trainer/athlete knows this.
@@dvdp4513 Mhm. Yes. Every.
I have yet in ten years to find better explanation then these videos also no messing straight into content good work makes me more motivated to try things
Thankyou so much!! This is an older one too, hopefully we got better 😄😄
That deadlift was flawless! 🤓
Gratitude Tom and Jen 🌟 Shine On!
So glad I’ve discovered your channel, thank you!
Awesome, besides the plank I haven't done these; it will be so nice to try a couple of core moves off of the floor. Thx!
Tom, I only recently discovered your channel. You present good exercises with good explanations of purpose and how to perform them. Well done!
Thankyou so much!
Thank you Tom and Jenny , love it
Excellent information as usual. Thank you Tom and Jenni.
Glad you enjoyed it! 😄😄
For a slightly more advanced version, kettlebell rotation/slingshot/'around the world' is a good exercise in place of the #2,3 for rotation & anti-rotation.
It is a great one yeah!
@@TomMorrisonWhat are your thoughts on the McGill 3 core exercises?
@@ghostshiponewhile im not a PT, they helped me a lot. Brian carrolls walk-through really helped it click for me.
@@brandenhylton8272 ok thanks
Good basic routine. For the forth exercise the suit case carry would complement these 3.
Awesome 😎
Thank you for addressing the neck or keeping it safe, that is. Love how thorough your instruction is. Would love to see an instructional with just using the body like your plank exercise. For those of us that don’t have access to a gym. Thank you 💓
Our follow alongs playlist all has great things you can do without needing anything! 😄😄
A cheerful, joking, beefy, metal-head haired and bearded physical trainer from Scotland, with a twinge of fitting accent.
I love it.
Thankyou 😄😄
#4 I'd guess is flexion through contraction ( i.e regular sit-ups)
that'd fit under 'Rotational' (which just means, 'moving'!) the 4th is Reactive Core Strength 😁
Big fan of the noise at 1:40
😂 some of my best work!
Excellent! Thanks
I ruined my shoulder a lil from boxing..
Same here, Do it slow(and flowy with time)with good Form.. only there ya get better!! Great exercises!!
You are an excellent teacher!
Thanks so much!
Love your videos. Just having a hard time thinking about breathing and bracing. So when do you breathe with these exercises?
You want to practice both really, planks are good to develop breathing while maintaining bracing
I found the plank hurts my knees, I'll try your Beginner for Inflexibility
Thank you Tom from USA!
Great stuff
Thanks Tom!!!
you're welcome!!
You Rule Tom! Thank you very much.
Charles Neilson very welcome!! Thankyou for commenting! 😄💪🏼💪🏼
Great stuff! Very helpful, thank you as always 😊
My pleasure!
Love your style of presentation. Also, hats off to Jenny. One of those girls that mean business.
Thanks so much!!
She's amazing!
Amazing body ... of knowledge 😉Thank you for sharing! 🤩
Master class! Ty always. My guess is that the fourth exercise is knee raises whist hanging (and by doing these you also open up your acromium cavities thus keeking healthy shoulders and also strengthen your grip).
Thank you! The fourth principle is Reactice Core Stability 😄💪
I thought it might be side plank.
Is it standing on one leg and receiving a heavy weight while braced?@@TomMorrison. Awesome videos thanks Tom and Jenni
Do you have any core exercises without using arms & shoulders? Alternative suggestions much appreciated whilst recovering from injury in the arm & shoulders 😅 Thank you
Work your balance with some split squats done to a slow tempo, just make sure you don’t fall! 😄
Thank you
Very welcome!!
Awesome … thank you 😎
Our pleasure! 😄😄
Was racking my brain on #4. I went with chops. But that's rotational. So I thought roundhouse kick drills, like muy thai. But it turns out I already do them more often than I thought thru skaters as part of my conditioning for MMA and grappling aka 10th Planet JiuJitsu. Love the blog my friend. Glad I found ya
Awesome! Thankyou!
@@TomMorrison Yes. Jambo mate.
🤙
Bird dogs or supermans for hip extension
Thank you Great 👍🏻…
Off subject but I love that accent ❤
Haha thanks so much! Yes I did get off with having the broad Belfast accent thankfully, it doesn’t carry too well sometimes 😂😂
Hi Tom,
I hope you are well. Two questions: 1) How much does that medicine ball weigh? 2) Can we use a dumbell instead? 3) Which video details the fourth exercise?
Thank you, friend.
3-6kg is plenty to start, if you check out our blog on balance that’s the 4th, reactive core stability 😄
@@TomMorrison Ah, of course, the balance videos; I've seen one or two 😄. Thank you, Tom.
Nice!
Great, helpful video, thanks. The music is very naughty though. Cheeeeers.
4:19 that part in the video made me laugh
I learned some of this in PT
Tom and Jenny are the best!!
Thanks so much!!
You are a gem man
Thanks so much 😄
The fourth should be some kind of unpredictable perturbation in all directions to cause the core to have to stabilize against unexpected force / balance changes. In all your examples the brain can predict and "pre-program" to resist. But if the boat rocks without warning, there's no pre-programmed response - only reaction to keep the core stable. I could go on but that's a short example.
Exactly!! We call it reactive 😄 basically throw some chaos at your body and make it deal with it itself 🙌
Farmer’s walk would be a good fit. The perturbations are small (which is good) but the heavy load will make the balance maintenance crucial. Also provides compression to the spine.
Reactive bracing/stability?
mrodock you got it!! 😄💪🏼
Well done!🤟👏👏👏🫡🤙🔥
Reactive Stability for the fourth exercise? Thanks for the help!
Yaaaas! It is indeed!
@@TomMorrisonsolo reactive core exercises would be a great video for those with no friends
0:54 - lateral flexion and anti-flexion
5th too. compounding all the above!
Relative Core Stability 😁
I don’t own a medicine ball - would holding a dumbbell be just as effective?
Yep! Or even a backpack with a few things in it
Rdl for lower back and glutes
It’s a good one 🙌
Adding weight to the rotation, like dumbbells?
Would still be weighted rotation 😄 last one is reactive stuff like balance and coordination, this is a great blog to read 😄
tommorrison.uk/blog/simplifying-core-strength
I am just beginning. What is the ball? My pt therapist does not approve but this is very much my routine.
WHAT ABOUT USING THE SAME POSITION PLANK BUT KEEP YOUR ARMS ON THE SAME SPOT AND MOVE YOUR LEGS SLOWLY BACKWARDS AND THAT WILL ENGAGE YOUR CORE MORE
Interesting
Great content. Would be even better without those 80s guitar solos in the background.
Yeah we ditched the background music!
Kettlebell overhead press on 1 leg
It’s an awesome one!
These exercises look great, what weight was the medicine ball? Don’t have one only got kettlebells will this work?
6kg just, doesn’t need to be too heavy 😄
Great thanks 🙏😁
Hi Tom, I have what feels like pulled muscles in my whole groin area/ low abdomen area. I guess it could be a hernia, but there is no detectable bulge or lump,. There's a very mild pain that gets somewhat better as I do warm-up exercises. I do planks help strengthen that area. Any other ideas that you think could strengthen and restore these muscles? Thank you!
Might be worth going to check with your doctor 💪
Hi Jenny!
She says hi!
Should I engage my core and keep it tight when doing the last exercise with the band? Thanks!
Yeah keep your pelvis tucked slightly as if you're doing a tiny sit up 😄
Bracing goes against new advice for hypermobile people so I'm not sure this is best 😩
Well would ignore that advice completely, Jenni is hypermobile, this would be a good blog to check out
tommorrison.uk/blog/getting-strong-with-hypermobility
@@TomMorrison This says nothing about bracing
@@Spanglefangle jenni and all of the people we work with with hypermobility have tremendous effects from learning how to brace properly and lifting weights from a total beginner level and progressing
@@TomMorrison It's my understanding from recent research that hypermobile people brace generally to hold themselves together and further bracing can create long term problems, especially with the pelvic floor, leading to lumbar issues, pelvic floor being hypertonic, vaginismus, problems with urination, pain after sex, breathing changes etc. I think it's something to look into further. Short term we can definitely strengthen but the bracing side seems to be a no no.
@@TomMorrison The Fibro Guy and Jeannie Di Bon reject the idea of bracing in hypermobile people, along with the Ehlers-Danlos Syndrome Society.
I have sway back and was told not to do planks because I can’t get my back flat. Is there anything else I can do and still get the benefits?
You can work on your Anterior Pelvic Tilt (sway back) this way! czcams.com/video/Ob0dzgzqF2U/video.htmlsi=rno1ybMtRxejRTkb
Good content, but the audio was a tad echo-y. The perils of the area you were recording.
Was our older mic, wasn’t great quality! We’ve upgraded so much since this one thankfully!! 😄😄
Heh. Less than 2 mins into the vid and I already learned I'm doing planks wrong. Nice.
Love it!!
Can I use a dumb bell to replace the medicine ball (which I don't have)?
Yes! Only needs to be light
what if you don't have a medecine ball?
Can use a bag with some bottles of water in it even 💪🏼
I have an anterior pelvic tilt. Will the plank worsen the condition as my spine sags while in the plank pose.
Give this one a watch! czcams.com/video/Ob0dzgzqF2U/video.html
Isometric extension of lumbar spine and glutes for 4th?
That'd come under Isometric Core Strength! The 4th is Reactive Core Strength 😁
Can you use a kettlebell for the twist one?
Yeah!
Low bar squats, deadlifts, and strict overhead press will do the trick. Only those three if you use proper form.
-Curtis Loew
Poor Jenny always has the job of actually doing the exercises 😆
I wondered why I keep putting on weight 🤔
😂@@TomMorrison
Whophaaa
Driving the elbows down? What does that mean?
So like if you're in a plank, imagine you're trying to move your elbows towards your knees, but they won't go anywhere coz of the ground - but your core will be "switch on" like an extreme isometric sit up!
Anti-extension is the 4th?
oxcart close! A little less controlled though, all of the others have strict rules there is another element also 😄
Hey Tom, if I don't have a medicine ball is there an at home equivalent??? Approximate weight of ball???
Rucksack would be ok! Something around 5kg is good!
@@TomMorrison would a 10 lb dumbbell be okay or do you want arms wider??
@@TomMorrison You and Jenny really got me paying attention to more than my muscles and my hip CARS have improved tremendously.
@@SaoirseAnthony that would do ok yes!
@@SaoirseAnthony awesome to hear!!
is the fourth dead bug ?
Something to involve balance and correcting, so something reactive that’s not controlled 😄
Tom, what are resistance bands would you recommend?
Generally in a good set there will be a thin red one and that’s the best one for a lot of stuff! Or your could start with light therabands 😄
Do you need to use a medicine ball for the 2nd exercise?
Nope it cam be any weight😁
love your videos but what's up with the weird screaming guitar music in the background?!?
That was our earlier ones with old mic and all too, we were still figuring out our style back then after just me shouting at an iPhone 4 camera for a year 😂
@@TomMorrison oh wow, Tom! thanks for your reply! I'm new to your videos, and appreciate you providing the background info.
4th, Sqwuat?
Reactive 😄 so the likes of balance and exercises that aren’t controlled so your body can move and react without falling over
Supermans for lower back.
I commented already to another video about this horrible background music, it just makes me nervous instead of relaxed. Prob. will stop coming back to this channel.
It’s not on our newer content, this is from a good few years ago
i’m confused because you tell me to resist but the cops keep telling me to stop resisting
is the ball weighted?
Yes 6kg
Balance?
kristen yes! Balance is reactive core stability 😄
I'm presuming the 4th exercise is a Hinge.
it's Reactice Core Stability :) hinging would be one way to use Isometric Core Strength!
and the fourth one is.......?
In this blog! 😄
tommorrison.uk/blog/2020-05-29/simplifying-core-strength
Anti-lateral flexion, side plank or carries?
Joseph all great exercises too!! They all have rules though the same as the 3 mentioned - number 4 is more sports and performance based! Think more like on the pitch 😄
Love your channel but have to say I don't think this is a good exercise selection other than the Palof press unless this is aimed at the geriatric/obese population. Even for beginners 3 sets of 10s planks seems far too minimal to cause any significant adaptation, ball twists are also pretty ineffective as most of the effort comes from bracing the lower back and holding the ball in place, pretty similar to doing standing shoulder external rotation with the elbow by the body, it mimics the action by doesnt really place the stress on the muscles you're trying to work, paloff press with rotation would be a lot more effective as a rotational exercise
Yes, we cover them in other videos, this video is directed towards complete beginners. Can’t make content that suits all levels, we’re trying to make people realise it’s not just sit ups with this one, more for people that haven’t even left their bedroom to enter a gym yet
As someone that does physical therapy for a living let me tell you how many people I've had that couldn't do half those planks. All of these exercises are scalable to whatever level you're at. I would probably have added a sissy/girly/modified plank for those that couldn't pull off the full plank as is often the case.
@Valintone please, can we just can it a knee version instead of equating girls (women) with sissies? 😊
Vacuums.
Reactive.
Crunches
Flexion...
Logan Hitz more of another movement! More principles I was thinking! So reactive core stability 😄
Min 4:18 🤣🤣🤣🤣🤣
😂😂😂 I’d forgotten all about that bit had to go back and watch it there lol!
But don't hold your breath.
I hope this is truly legit
Our simplifying core strength blog is great to check out at tommorrison.uk
@@TomMorrison ok thanks
I hope one day Jenny gets to
leave the gym and play outside
or get a regular job
like the other girls.
We can only dream 😂😂
You are a white Goggins brother
Bird dog?
That's a good Isometric exercise, the 4th principle is Reactive Core Stability!
If you disagree with Tom, your comments will be deleted expresso pronto. There are superior exercises to the Mickey Mouse ones in the video.
It’s a beginner video, go start your own channel 👍
@@TomMorrison I've heard that before. The exercises I proposed are suitable for all levels of fitness. I tweaked the plank one, though by adding a side plank after each prone position.