Core
This collection of videos focuses on the importance of core strength with various workouts for the trunk and spine as well as therapeutic, prescriptive exercises. Strengthen the back, abdominal, shoulder, and hip regions as these exercises help you to rotate and bend without pain so that you can enjoy an active lifestyle. This video series is a must for any fitness program.
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Video 466 | Mobility Challenge: Day 5 (30 minutes) with Lauren Eirk
On Day 5 of the mobility series, we will look to strengthen the muscles involved in rotating through the trunk and spine. As we rotate through the spine, you will notice movement coming from the shoulders and hips to accommodate trunk rotation,
We begin by exploring our ability to reach across ...
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Live Event: Joint Stability Series: Spine (60 minutes) with Lauren Eirk
This 60 minute workout is designed to strengthen muscles that flex, rotate, side-bend, and extend spinal joints in a variety of positions for better overall core strength. The focus is to expose and strengthen muscle imbalances by improving contraction responsiveness. The instability of the the...
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Video 452 | Tech Neck RX (30 Minutes) with Lauren Eirk
What is Tech Neck?
This condition has become a term used to describe chronic neck pain caused by continuously straining the neck muscles while using technology like computers and phones that eventually leads to spinal changes and poor posture. We are completely tied to our phones and screens, of... -
Live Event | Isometric Core with Bands (60 minutes) with Lauren Eirk
Isometric training combined with Therabands and a thigh band to target the trunk and spine, including the obliques, rectus abdominis, transverse abdominis, spinal erectors, and hip rotators. We will hold each isometric for anywhere from 10-30 seconds with a 5-10 second rest in between. Isolated...
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Video 444 Pilates with Weights (30 minutes) with Lauren Eirk
If you are looking to build muscle while working your core, this workout incorporates free weights into your mat Pilates routine. Dumbbells can help add a challenge to your limbs and your core so that you get even better results in the time you have available.
As we flow through many of the e...
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Video 442 | Deep Core and More (30 minutes) with Lauren Eirk
It is said that 50 percent of people with chronic constipation, low back pain and pelvic pain have pelvic floor dysfunction (PFD) — impaired relaxation and coordination of pelvic floor and abdominal muscles. Intensive pelvic floor retraining exercises is often used to treat non-relaxing pelvic f...
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Video 441 | Dumbbell Abs Circuit (15 Minutes) with Lauren Eirk
This workout will add some variety and challenge to several abdominal exercises with a dumbbell for added resistance. Using a circuit format, experience a challenging core routine with the addition of a free weight to experience crunches in a whole new way! Exercises will vary from standing to fl...
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Video 435 | Yoga Strong Core (45 minutes) with Lauren Eirk
The ancient practice of Yoga is full of postures that are centered around the health of the trunk and spine. In this flow-style practice, the sponge ball and TheraBand will be incorporated into several spinal postures that flex, extend, and rotate the spine. This is extremely helpful for suppor...
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Video 434 | Stress Relief Yoga (30 minutes) with Lauren Eirk
Stress has become an all too common companion as we work to meet the demands of work, relationships, and personal responsibilities. Stress can affect our health in a negative way, leaving us feeling depressed and overwhemed. It can also lead to increased cortisol, which produces inflammation in t...
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Video 432 | Top 10 Spinal Stability Exercises (30 minutes) with Lauren Eirk
As we age, the spine is subject to everyday stresses that eventually wear down its structures over time. Specifically, the discs that act as cushions between the spine’s vertebrae begin to shrink and get worn down as their moisture content declines. As a result, the vertebral bones begin to rub a...
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Video 431 | Core Mobility (30 minutes) with Lauren Eirk
Mobility issues are often caused by muscle weakness. In this quick 30-minute routine, we will be looking at the four motions of the trunk and spine using bodyweight as resistance to strengthen muscles and improve mobility.
The four positions we will examine are:
1. Trunk Flexion
2. Trunk Ext... -
Video 427 | Deep Core (30 minutes) with Lauren Eirk
Pelvic Floor Dysfunction is often classified as urologic, gynecologic, colorectal, and other causes. It affects over 32% of women and 16% of men. The core and the deep core are the target of this therapeutic routine.
In this workout, work the lumbo pelvic-hip complex, which includes deeper mu...
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Live Event | Hip and Core Foundations (60 Minutes) with Lauren Eirk
In this class, we are focusing on many of the muscles that attach to the hip and pelvic regions. This class begins on the floor with some dumbbell and bodyweight exercises, then transitions to standing with some lower body exercises done in a way to emphasize the core. The mini ball will add so...
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Video 422 | Absolutely Core (30 minutes) with Lauren Eirk
This workout combines variations of the crunch to strengthen spinal muscles in a choreographed sequence with many modifications and progressions. No equipment is necessary, which allows you to focus on control. You will be amazed by how efficiently the core can be trained in record time!
Pur...
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Video 418 | C.P.I. Spine (30 Minute Routine) with Lauren Eirk
If you suffer from Chronic Pain and Inflammation in the trunk and spine, this 30 minute seated and standing routine can be a way to start you on your journey of healing. If you are a desk worker, many of these exercises can be done from a chair.
Learn specific isometric exercises to strengthen...
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Live Event | Core Ball: Lower Body (60 minutes) with Lauren Eirk
This 60 minute workout will strengthen and tone thigh, hip, gluteal, calf, and foot muscles using a variety of positions. Using the stability ball as if it were a weight bench, we will practice stabilizng with the ball using trunk and spine muscles as we strengthen the lower body.
The flowing...
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Live Event | Pilates Deep Core and Shoulders with Lauren Eirk
This Pilates class will address not only the typical spinal positions that we train for abdominals and spinal erectors, but also for the deep cope muscles. We will address pelvic floor dysfunction, which is the inability to correctly relax and coordinate your pelvic floor muscles. When we strain...
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Video 401 | Isometric Core Mini Ball Boost (15 minutes) with Lauren Eirk
If you need a quick boost, this 15-minute isometric workout will help you strengthen core muscles and help give you improved spinal stability using a series of rotation, flexion, extension, and side-bending isometric exercises. You will need a sponge ball for this workout to create the isometri...
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Video 393 | Core Respiratory Training (30 Minutes) with Lauren Eirk
Studies say that most individuals only use 10-15% of their total breating capacity. In this video, we will practice two powerful breathing exercises designed to improve lung capacity, cardiovascular function, and emotional regulation. Next, we move through several targeted exercises to strength...
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Video 390 | Pilates Mini Ball Challenge (30 Minutes) with Lauren Eirk
In the traditional 34 Pilates Mat exercises, the abdominal and back musculature is targeted in many floor exercises. In this workout, see how the addition of the Pilates Sponge Ball can add so much to your exercise routine. Experience resistance challenges, leverage challenges, joint support an...
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Video 387 | Upper Body & Core Express (15 Minutes) with Lauren Eirk
This workout combines variations of planking, side planking, and trunk extension moves in a choreographed sequence with many modifications and progressions. No equipment is necessary, which allows you to focus on control. You will be amazed by how efficiently the core can be trained in record t...
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Video 380 | Anti-Rotation Workout (30 Minutes) with Lauren Eirk
Anti-rotation is given to exercises that requires us to resist motion. When the resistance from an exercise is trying to cause trunk rotation, it’s the core’s job to prevent that from happening. The core has two tasks. 1) Prevent movement and 2) Transfer forces from the upper and lower body.
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Live Event with Lauren Eirk | Upper Body and Deep Core
This core training class is designed to strengthen and tone the chest, back, biceps and triceps muscles using a variety of shoulder positions. Using the stability ball as if it were a weight bench, many muscles will be working to keep training positions static against the moving weights, trainin...
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Video 364 | Pilates for Pelvic Floor (30 Minutes) with Lauren Eirk
The Pilates Mat sequence is the focus for this workout as we incorporate many of the most effective pelvic floor exercises while practicing diaphragmatic breathing exercises.
This workout slowly begins from a supine position as we practice pelvic tilts and pelvic floor engagement. Learn to contr...