Welcome to your ultimate low back strengthening workout As we age, we must keep our backs strong and healthy. This quick and effective routine can be done anytime, anywhere, making it perfect for busy, on-the-go humans like you.

Add this workout before or after a workout, or perform as a stand-a...

Unlock the key to strong, balanced movements with a focus on core stability in this workout. Strengthening your core muscles supports your spine and limbs, optimizing performance and safety in daily activities.

Benefits of improved core stability include enhanced muscle functioning, reduced bac...

Deep core - why the heck is it so important, and how do we connect to it? In this 10-minute session, you will be guided using Pilates props to quickly fire up and connect to that mysterious deep spinal stabilization muscle: the Transversus Abdominis.
This workout is suitable for all levels.

Tool...

Get ready to feel the burn and strengthen your core without a single crunch! This 7-minute ab workout is perfect for those of you who want to strengthen their midsection and improve their overall fitness level.

These exercises are effective, efficient, and best of all - no boring crunches requi...

This workout focuses on strengthening your glutes so they can support you if you are experiencing low back pain or have a history of back pain.

People often complain about back issues if their glutes are weak and their hips are tight. This workout targets both with a combination of standing and...

Stay in shape and feel amazing as you age with this comprehensive ab workout! With beginner and osteo-friendly options, get ready to sculpt your core and build strength with exercises designed specifically for the needs of those 50 years or older.

Let’s do this!

This workout is great for level...

Extend, flex, twist, and side bend your way to a happier low back. No equipment is required.

Get ready to strengthen your lower back with this challenging yet simple fitness routine. This short workout will help improve posture, build strength, and reduce pain in your lower back. If you're tired of nagging lower back pain, join me in this 15-minute workout and start improving your core s...

Get your body ready to tackle anything life throws at it! This low back video features easy stretches and strength exercises that can be enjoyed by everyone.

You don't have to be super fit - all you need is a few minutes daily and a commitment to getting stronger and feeling your best. Be amazed...

These basic pelvic stabilization exercises will help to stabilize and strengthen your pelvic floor, as well as assist with SI joint issues or dysfunction. I also add in some traditional core work so you get the full meal deal!

Try this after a cardio or strength workout.

Tools: small ball (Bend...

Day 4: A continuation of day 3, working your core strength, front and back. These two muscular systems are key for spinal support and protection as we move through our lives. Your erector spinae muscles are a large group of muscles that run vertically on either side of your spine, roughly one han...

Day 5: In this session, we will focus on opening the hips. By performing hip openers you will start to open up the over 20 muscles that cross the hip. These include the collection of inner thigh muscles, known as the adductors as well as the collection of thigh muscles known as the abductors, the...

If you have prolapse, diastasis recti or osteoporosis this is the perfect core workout for you! This is a full follow-along 15-minute crunchless ab workout that is not only safe for all, but it is also very effective!

You only need 1 dumbbell and a yoga block and feel free to add this workout i...

Day 3: We are back down on the mat again today, progressing through a climbing series of planks and back extensions. You can progress or stay where it feels best for your body - awareness is key!

This practice will be on the floor - so a mat is recommended and possibly a folded towel or blanket...

Day 8 of our 21 Day Fitness Challenge. An all-levels mobility and core class, focusing on dynamic chest, shoulder and hip-openers and core strengthening exercises. Bring a stability ball if you have one (options will be provided for those without).

Day 3: In this session, we will focus on building core strength throughout your erector spinae and the core abdominal muscles of your transverse abdominis.

While we strengthen the lower back and erector spinae, we are also going to strengthen a very important muscle called the multifidus. The m...

This is the friendliest workout on the internet! Using a series of plank moves, and deep core moves, this workout will be easy on the low back and the neck, and it is also osteoporosis-friendly.

Grab a mat and follow along after your workout, or as a stand-alone if improving your core strength i...

Cultivate more spinal stability with this quick core workout designed to get that belly burning while being safe for folks with osteoporosis.

TOOLS: None

Strengthen your back extensors and core muscles in this back strengthener and stretch workout. This is the perfect active recovery workout from training or tack-on after a workout on an off day.

We begin with four of my favourite back strengthener exercises and then proceed to some yummy stretc...

Day 3 - 14-Day Happy Back Series.

A strong core is essential for a strong back, and in today's session we focus on all your deep core muscles. Using bear holds to planks to side planks you'll get a great little ab burn. This workout is also perfect to add before or after an existing workout.

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Day 2 - 14-Day Happy Back Series.

Continuing from Day 1 you will lengthen and strengthen the muscles of the back, with a focus on the erector spinae group (located at the base of the spine).

Tools: mat & yoga blocks

Learn the Controlled Articular Rotations of the spine in this video. Practice these for better mobility in and around the cervical spine (the neck), the thoracic spine (the upper/mid back) and the lumbar spine (the low back).

Day 9 - 14-Day Happy Back Series.

This core series for the back is all moving. You will isolate the deep core muscles and then add movement so that you teach and train your core to maintain a neutral spine in a functional manner. Because it's not often in real life we are still - so let's train...