Core

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 a pain-free lifestyle. This video series is a must for any fitness program.

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Core
  • Video 337 | Rotation Recipe (30 Minute workout) with Lauren Eirk

    This workout is choreographed to rotate through your hips, spine, shoulders, and neck for improved trunk rotation.

    We begin with a warm up to check our mobility, then we will perform several "anti-rotation" exercises using asymmetrical loading and unilateral motions . Next, experience some hig...

  • Video 335 | Core Conditioning (30 Minutes) with Lauren Eirk

    In this workout, we will go through some of the most comprehensive core exercises for the abdominals, obliques, rectus abdominis, transverse abdominals, spinal erectors, hips, and shoulders. This is a body weight routine that incorporates some of the best core activation exercises around! Get m...

  • Video 331 | Core Yoga Wake-Up (30 Minutes) with Lauren Eirk

    If you woke up feeling fatigued, stiff and tight, it may be a sign that your muscles need attention! In this 30 minute Yoga practice, target muscles that attach to the pelvis, hips, shoulder blades, ribs and vertebral column using gentle isometric resistance training.

    Begin with a breath-cent...

  • Video #323 | Core and Pelvic Floor (30 Minutes) with Lauren Eirk

    Pelvic floor dysfunction is the inability to correctly relax and coordinate your pelvic floor muscles. When we strain, it puts pressure on this region. As we age, these muscles can become weak due to childbirth, standing for long periods of time, heavy lifting, straining to defecate, and some spo...

  • Video 312 | Isometric Hip-Core Rotation Boost (15 minutes) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight routine will help you strengthen core muscles and help give you improved spinal stability using a series of rotation-based isometric exercises for the hip and spinal joints. We will use Yoga blocks for resistance in a few of the exercises.

    T...

  • Video 311 | Foundation: Foot and Core (30 Minute Workout) with Lauren Eirk

    The "Foundation" of many exercises lies in the trunk and spine and the foot. You will need a mini ball and thigh band for this workout, as well as a chair to serve as a platform for seated and standing foot exercises. See how many foot-related motions affect the mobility of the core, as we pract...

  • Video 310 | Isometric Hip and Core Boost (15 Minute Routine) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight routine will help you strengthen core muscles and help give you improved spinal stability using a series of flexion-based isometric exercises for the hip and spinal joints. This is an equipment-free workout, so you will use your hands for resi...

  • Video 305 | ABSolute Strength (30 Minute Workout) with Lauren Eirk

    This workout will add some variety and challenge to several abdominal exercises using a mini ball for support and dumbbells for added resistance. After the warm-up, experience a challenging floor routine with the mini ball to experience crunches in a whole new way! Next, dumbbells are incorpora...

  • Video 293 | Isometric Core Boost II (15 Minute Routine) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you strengthen core muscles and help give you improved spinal stability using a series of flexion-based isometric exercises using the mini ball.

    Think of this as a preparation to exercise! Remember that you are only as good ...

  • Video 294 | Isometric Core Boost III (15 Minute Routine) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you improve posture using a series of extension-based isometric exercises with modifications given for anyone who has a hard time moving this way.

    You will not need any equipment for this workout, although a blanket under th...

  • Video 295 | Isometric Core Boost IV (15 Minute Routine) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you improve posture using a series of isometric exercises that laterally flex / side bend the trunk and spine using the sponge ball.

    These exercises are crucial for spinal stability, as these are the muscles that keep us up...

  • Video 292 | Isometric Core Boost (15 Minute Routine) with Lauren Eirk

    If you need a quick boost, this 15-minute bodyweight workout will help you strengthen core muscles and help give you improved spinal stability using a series of rotation-based isometric exercises. You will not need any equipment for this workout. Think of this as a preparation to exercise! Rem...

  • Video 285 | Quads and Core (30 Minute Workout) with Lauren Eirk

    We commonly refer to "abs" when we think of core training, but many muscles in the front of the body can flex the spine. In this routine, strengthen the quadriceps, which affect both the hip and spine, and the abdominals.

    Starting on the floor, enjoy some great trunk and spine exercises to ton...

  • Video 278 | Build a Better Core (45 minute workout) with Lauren Eirk

    Work on core stability and strength using the sponge ball in a variety of essential positions to target obliques, rectus abdominis, transverse abdominis, and intraspinal muscles. Experience floor exercises from sitting, supine, inclined, and prone positions using the mini ball to enhance the exe...

  • Video 273 | FIS Neck and Spine Therapy (30 minute workout) with Lauren Eirk

    This workout is for all levels, showcasing the FIS Methodology. Learn how to assess range of motion in your neck and adjust with safe, effective isometric exercises. Progress with shoulder mobility and core specific exercises to improve the health of the cervical spine and manage chronic neck pai...

  • Video 269 | Spinal Solutions II (30 Minute workout) with Lauren Eirk

    First, learn some great self assessments to detect any range of motion differences. Next, practice some positional isometric exercises, designed to activate weak muscles, particularly ones that are sitting in the front of the body that flex the spine.
    From here, we will use a mini ball and thi...

  • Video 268 | Spinal Solutions (30 Minute Workout) with Lauren Eirk

    Do you ever get a stiff back or experience chronic pain? There are ways to manage your health from the comfort of your own home!
    This video begins with a comprehensive range of motion self-assessment to see where your joint ranges are limited. This provides such valuable information for you to ...

  • Video 233 | FIS Core Bodyweight Workout (30 minutes) with Lauren Eirk

    This FIS Muscle Focus workout targets the core. This session is designed to position the body in a variety of ways against gravity to strengthen the core. Using concentric, eccentric, and isometric muscle contractions, this workout will help you feel taller and stronger by strengthening the mu...

  • Video 230 | FIS Abs (30 Minute Workout) with Lauren Eirk

    This FIS Muscle Focus workout targets the abs. Begin with a practice of connecting the breath with the trunk and spine motions and progress into some gentle range of motion exercises. The remainder of the workout includes many isometric, eccentric, and concentric core exercises, asking the trun...

  • Video 050 | Workout for a Strong Core with Lauren Eirk

    Join Lauren in this follow-along Yoga practice designed to train the "core", targeting muscles that attach to the ribs, pelvis, shoulders, and hips. Approach several positions and motions inspired by common yoga poses that can improve strength, reduce pain, and promote better mobility when practi...

  • Video 058 | Core Essentials for Tightness with Lauren Eirk

    In this video, Lauren will show you how to incorporate several essential joint isometrics that target essential muscles that attach to the spine, rib cage, scapulae, and pelvis to improve your overall range of motion as well as joint stability.

    Fitness Integrated Science™ is a fitness and health...

  • Video 074 | Work Your Core and a Whole Lot More (30 minutes) with Lauren Eirk

    The stability ball is one of the greatest tools for in-home fitness programs. In this 30 minute workout, Lauren will take you through a strengthening routine that requires muscular strength and responsiveness from the trunk and spine to control the moving ball. This video will challenge the hi...

  • Video 085 | Pilates Mini Ball Core Workout (30 Minutes) with Lauren Eirk

    The Pilates Sponge Ball can add so much to your exercise routine and one of my favorite props! In this workout you will experience resistance challenges, dynamic challenges, joint support and re-direction of forces to add challenge to muscles of the hips, abdominals, back, and thighs for a stren...

  • Video 088 | Pilates Core Workout on the Ball (30 Minutes) with Lauren Eirk

    This video features the stability ball in a flowing Pilates workout. The dynamic nature of the ball allows you to flow from one position to the next with ease. Originally designed as a tool for spinal rehab, the stability ball allows for greater range of motion and better support of the trunk ...