Build Core Strength From Zero: No Equipment Needed!

Mobile Physiotherapy Clinic

In this video, Mobile Physio brings you a step-by-step beginner workout to build core strength from zero — no equipment, no gym, just effective exercises you can do at home. Perfect for anyone starting from scratch, recovering from injury, or dealing with poor posture and back pain.  🔥 What you’ll get: ✔️ Easy core exercises like Dead Bug, Glute Bridge, Bird Dog, and more ✔️ Clear instructions with correct form ✔️ Safe for all ages and fitness levels  🎯 Designed for:      Complete beginners     People with back pain or weak posture     Home workout enthusiasts  📌 Follow along and build your core from the ground up!  👉 Subscribe to Mobile Physio for more expert physio tips and home workouts.  #CoreStrength #BeginnerWorkout #HomeExercise #MobilePhysio #NoEquipmentWorkout #Physiotherapy

Transcript

00:00Hey everyone, welcome back to Mobile Physio. If you've never worked out before or you feel like

00:06your core is completely non-existent, this video is for you. Today, I'll show you exactly how to

00:12build core strength from nothing. No gym. No equipment. Just smart movement. Let's get started.

00:20Why core strength matters, your core isn't just your abs. It's the entire center of your body,

00:26front, back, and sides. It helps with balance, posture, and even breathing. Weak core muscles

00:34can lead to back pain, poor mobility, and injury risk. And the best part? You can start building

00:41strength today, even if you've never exercised before. Dead bug, arms straight up toward the

00:47ceiling. Knees bent at 90 degrees, feet off the floor, slowly lower your right arm and left leg

00:54toward the floor. Keep the other arm and leg still. Return to starting position. Then switch

00:59sides, glute bridge, knees bent, feet flat on the floor, arms relaxed at your sides. Raise your hips

01:05until your body forms a straight line from shoulders to knees. Hold for 1-2 seconds. Bring your hips back

01:11down with control. Bird dog exercise. Hands under shoulders, knees under hips. Keep your back flat

01:18and neck neutral. Avoid arching your lower back. Slowly reach your right arm forward and left leg

01:23back. Keep hips and shoulders level. Hold for 2-3 seconds. Return and switch sides, planks, forearms

01:30on the floor, elbows under shoulders, legs extended straight behind you, toes on the ground. Form a

01:35straight line from head to heels. Pull your belly button toward your spine. Hold with 20-30 seconds.

01:41Side plank, stack. Your legs straight, one on top of the other. Place your elbow directly under your

01:48shoulder. Forearm flat on the floor, hips and shoulders in line. Push through your bottom elbow

01:53and feet. Raise your hips to form a straight line from head to heels. Hold for 15-30 seconds per side.

02:00Aim for 15-20 minutes of core work 3-4 times a week. Superman exercise. Arms extended in front of you,

02:07legs straight and relaxed. Lift arms, chest, and legs. Raise them a few inches off the floor.

02:14Keep your neck neutral. Pause at the top for 2-3 seconds. Return slowly to the starting position.

02:19Repeat for 10-15 times. Russian twist. Knees bent, feet flat or lifted slightly off the ground.

02:26Lean back slightly to engage your core. Keep your back straight. Clasp your hands together or hold a

02:31light weight. Rotate your torso to the right, then to the left. Move with control, not speed.

02:3710-20 time per side. Mountain climbers. Hands under shoulders. Body in a straight line from head to

02:43heels. Don't let your hips sag or rise too high. Bring one knee toward your chest. Quickly switch

02:50legs like you're running in place. Do 20-30 seconds per set, or 10-15 times per leg. Reverse crunches.

02:57Hands by your sides or under your hips. Knees bent, feet off the floor. Press your lower back into the

03:02floor. Curl your knees toward your chest. Use your core to lift your hips slightly off the ground.

03:07Bring your hips and legs back to starting position with control. Do this 10-15 times.

03:13Flutter kicks exercise. Lie on your back, hands under your hips or by your sides, legs.

03:19Extended straight. Lift both legs a few inches off the ground. Start kicking, alternate legs up and

03:24down in a quick, controlled motion. Keep legs straight and movement small. Aim for 20-30 seconds

03:30or 15-20 kicks per leg. And remember, consistency beats intensity. If you found this helpful, hit like,

03:39subscribe, and let me know in the comments, what core move are you starting with today?

03:43This is Mobile Physio, helping you move better, feel better, live better. See you next time.

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