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Strengthening Core Muscles – part 1 (Lower Core)

Welcome to another great new week, full of promise and potential!

As always here at Fundamental Health Solutions, we start our week with “Move Right Monday.” Over the last several weeks, we’ve introduced a series of simple movements that you can do at your desk, at a table, or just anywhere you go during the day, to strengthen your core muscles and improve your posture. I hope you’re continuing to incorporate those exercises into your daily routine, at least a couple of times a day, for five to ten minutes each time. I know you’ll see results from them if you do.

Stability and Control In the Lower Core

This week, we want to change things up and introduce a series of exercise videos that you can do sitting (or kneeling) on the floor.

One of the biggest complaints I hear, especially from my older patients, is that they have pain in their hips, lower back, and thighs. Those are all interrelated muscle groups – if any one of them is too tight, it puts pressure on the others. It also affects your balance, posture, and lifting capacity, so it’s really important that these muscle groups are healthy, aligned, and balanced.

Today, I want to show you the first of a series of exercises that will help you strengthen these core balance muscles.


1. Kneel on the floor, with your body up as tall and straight as possible. Put your hands flat on the front of your thighs for balance. Make sure your tummy is pulled in.

2. Lift your toes off the floor and hold them up for up to two minutes.

3. Repeat this a couple of times.

4. To increase the tension, raise your center of gravity by folding your hands behind your head, and do the exercise again in this position.

You will likely feel some burning and maybe even some cramping in your feet. This is OK. Some of the exercises I share with you are what I call “delicious” – in other words, you’re likely going to feel some pressure the first few times you do it.

As you strengthen these muscles, you will feel the exercise get easier, but you will also notice an improved sense of balance and equilibrium as you stand, walk, and exercise.

Oh, By The Way…

I’m so glad to have you join me here each week. If you’re new to the blog, I’d invite you to join me again on what we call “Wellness Wednesday,” where we talk about food and nutrition, and on “Think Right Thursday,” where we dig into the “mental game” that is such an important part of wellness. I don’t believe good health is only physical or only mental. We are complex beings with interconnected realms of life, so complete wellness deals with them all in balance.

And if you know someone that you think would benefit from this video (or any of the exercises we’ve demonstrated here), please take a few seconds to share this post with them. You never know who might be looking for a way to improve their balance or mobility right now, and you just might be the answer they’ve been looking for.

I’ll see you here again soon!

“At the end of your feelings is NOTHING. At the end of your principles is a PROMISE.” — Eric Thomas

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