Core Strength

Core Strength

Core Strength is paramount in any fitness program. This video collection is comprised of exercises that target your core, allowing you to move in a variety of planes of motion with improved range on motion and strength. Our core includes many muscles that attach to our rib cage, pelvis, scapulae and spinal column. They are considered our "power center", continuously transferring forces to and from from our limbs. Improve your posture, respiration, and overall strength with intelligent core training

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Core Strength
  • Live Event | Rotation Revolution (60 minutes) 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 high...

  • Video 523 | Pilates Back Therapeutics (30 minutes) with Lauren Eirk

    This bodyweight Pilates Mat routine is designed to target mid-lower back pain using some classic exercises with a therapeutic twist. Begin with spinal stabilization exercises for the hip flexors and transverse abdominis and move into a mobility practice for lumbar extension using the sponge bal...

  • Video 056 | Strengthen Your Back with Lauren Eirk

    Mobility issues in the back have a lot to do with strength. In this video, learn how to target muscles in the trunk that extend the spine, hips and shoulders using a weighted bar in various strategic ways. Range of motion will improve when the muscles that move the joints contract better!

    Fit...

  • Live Event | Power Yoga - Core Fusion (60 minutes) with Lauren Eirk

    This Yoga flow is designed to improve muscle strength and range of motion. This practice is balanced with sun salutations, standing poses, balancing poses, core strengthening poses, and seated isometrics. The second half of this workout will consist of several core training exercises for the ab...

  • Video 488 | Core Strength (30 minutes) with Lauren Eirk

    There is a logic to the exercises that belong to the classic Pilates series, which is a bodyweight workout. The addition of small props can add some purposeful resistance to these targeted core exercises.

    In the first segment, experience weighted crunches and roll-ups to help you to focus on ...

  • Video 483 | Seated Core (15 minutes) with Lauren Eirk

    Sometimes we have to sit for longer than we would like, in meetings, during traveling, or in periods of rehabilitation. Not only that, some have a difficult time getting down onto the floor to train the core.

    In this express workout, you will only need your bodyweight and a chair to get thro...

  • Live Event | Core Hypertrophy (60 minutes) with Lauren EIrk

    The goal of this workout is hypertrophy/growth of the muscles of the trunk and spine. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. The goal is to train the abdominal, shoulder, back, and hip ar...

  • Video 479 | 15 Minute Abs (15 minutes) with Lauren Eirk

    When you put in the effort, equipment is often not necessary! In this bodyweight workout, we are highlighting the abdominal region with a variety of "crunching" positions and lever length changes. A variety of plank positions will also be peppered in throughout for some static holds and positio...

  • Video 474 | Core Stability (30 minutes) with Lauren Eirk

    Spinal Stabilization is an important part of any exercise routine, as the core acts as a brace to transfer forces from the trunk and spine to the extremities and absorb forces from the extremities to the trunk and spine. We will use bodyweight, a dumbbell, and a TheraBand. Exercises will vary f...

  • Live Event | Core Calisthenics (60 minutes) with Lauren Eirk

    This workout might sound easy since we are only using bodyweight, but these exercises require mental focus and supreme control. In a superset format, experience abdominal and back exercises to train the core from the inside out.

    The workout finishes with some isometric yoga holds for muscle e...

  • Live Event | Loaded Yoga: Core (60 minutes) with Lauren Eirk

    This Isometric workout features isometric holds combined with a mixture of trunk and spine related Yoga poses to give your core a complete workout.
    This routine will improve range of motion and and strength with holds that require spinal muscle contractions against weights..

    You will love this...

  • 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...

  • Live Event Core Blast (60 minutes) with Lauren Eirk

    This stability ball workout will include a warm-up, followed by a core training section with bodyweight and the ball, and a comprehensive hip routine using a thigh band and bodyweight.

    The stability ball is a versatile tool to better target the core. In this workout, feel how the shape, textur...

  • 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...

  • 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...

  • 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...

  • Live Event | Bodyweight Ball Workout (60 minutes) with Lauren Eirk

    This flowing routine uses a stability ball as a resistance platform for muscle growth. The ball can act as an amazing tool to help support the joints, add resistance, and cause us to have to react to the moving surface. It is considered to be an unstable surface, but it can also make exercise ...

  • 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...

  • Video 413 | Yoga Therapy for the Spine (30 minutes) with Lauren Eirk

    The cornerstone of any Yoga practice is spinal health. The stronger your core, the more freedom you will feel inside your body. In this routine, I will teach some of the most effective postures for spinal mobility and strength. In these poses, you will take an integrated approach, performing m...

  • Live Event | Core Ball: Upper Body (60 minutes) with Lauren Eirk

    This 60 minute workout will strengthen and tone bicep, tricep, chest, back, and shoulder 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 upper body.

    The fl...

  • 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...

  • Live Event | Magic Circle Workout with Lauren Eirk

    The Pilates Magic Circle, or RIng is a very versatile tool, fitting comfortably inside and outside the legs, arms, and trunk. In this class, we will practice several creative variations of traditional Pilates mat exercises to strengthen lower body and core muscles. You will see how the ring off...

  • 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...

  • Video 394 | Back Therapy Ball (15 minutes) with Lauren Eirk

    This 15 minute routine will teach you some of the most important exercises to do for the lower back and surrounding joints. The stability ball is often used in rehab and physical therapy because it gets you off the floor and allows you to safely move through a greater resisted range of motion. ...