Pilates Core Workout | Safe for Disc Issues and anyone who needs to avoid Spinal Flexion | 20 Mins
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- เผยแพร่เมื่อ 8 ก.ย. 2024
- Roll out your mat and join me for a 20 minute total core pilates workout which is also safe for Disc Issues, Osteoporosis and Osteopoenia. This is a challenging session which has been created for anyone who wishes to both challenge and strengthen their core. I have also made it a session that is safe for anyone who wants to avoid spinal flexion due to prolapsed discs, herniated discs, disc bulges, disc degeneration as well as ostoeporosis and osteopoenia. This workout tones the legs, arms, the back and all of your core muscles. It is a great workout for any age. All you need is a quiet space and a mat, bring your mind and body into the room as we workout together in real time.
I recommend you do this routine three to four times a week for six weeks and you will see and feel a difference. Not only in flatter abs but also a stronger body with great posture and a reduction in lower back pain.
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Stay safe, stay well and enjoy every moment of this day,
Take care, Rachel x
#pilates #girlwiththepilatesmat #coreworkout
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout.
I have an L5 disc bulge and was looking for a core workout that did not put me in any discomfort. This worked brilliantly and left me in no discomfort afterwards whilst my core felt activated. Thank you
Great to hear! And I am so glad it helped. I made this video especially for people with disc bulges or prolapse so I'm delighted you found it and now you have a 'go to' core workout. well done 👍
I found your video after I had a bulging disc in my lower back. At first, I couldn't do half of the video without having sciatica pain in my lower leg so I had to do only some of the exercises. But, over the last few weeks as I work on the video at my pace...I have found that it has greatly improved my back! I can do the whole video now without pain! It has helped me so much. I will continue to do the exercises so that I can hopefully avoid having that happen again. Thank you! :)
I’m so pleased to hear it helped you feel better. Well done for taking gentle care of yourself, for taking it at your pace and for your commitment. So happy you’re better, keep up the great work 👍🤗
Do you experience any foot drop?
Best workout for building strength back up after a herniated disc. Love this and have been doing it for months now. Thank you so much Rachel!!!
yea I found this one again. my server kept saying it was no longer available so i wrote you. i kept trying after you sent me link., and here i am. its a hard one for me but each time i do it i do it a little better and easier. I am 80 yrs old and have been following you throughout this pandemic as I had to stop going to my pilates class. but i prefer this because it do it whenever i can...i have knee problems so i do those special classes too.
Excellent, well done Dharma and good to hear you’ve been following me since the pandemic. This is a challenging workout so please continue to listen to your body and do what feels right for you. Thanks for supporting my channel. Best wishes, Rachel 😊
Wow! Twenty minutes well spent! I’m feeling it! Perfect timing for me here in the US, too. Thank you for another great workout! ❤️
I just skimmed through the video to make sure it suits my needs and now I’m going to try it. My doctor seemed to think I needed a standing routine, but I have trouble with my feet, knees and back AND neck, and knew I needed a routine where I can put my focus on the exercises and not on trying to protect those areas by holding back. I’ll still be careful but I think this routine looks perfect.
I just started gymnastics and these exercises are very difficult. My whole body is shaking. But I want to lose weight and get stronger. I had a hernia operation in the past. Thank you❤
I have a slipped disc and this has massively helped get my core strong! Thank you Rachel xx
Did it help with weight loss?
@@harnaazkaur5599look up Hiit workout
Thank you so much! I have multiple disc bulges from C down to L since my spine straightened due to an accident together with a sacralized L5 and left leg weakened and suffering from muscle pain caused by my back injury. I've been searching for exercises safe for my injuries 😇😇😍😍
Chose this as my lunchbreak workout as part of Rachel's August Retreat... wow, that was a challenge.
Love it, love it! I have osteoporosis, neck arthritis and a bulging disk. But I've been active all my life and need to challenge myself. I was looking for something that was challenging and careful at the same time. Thank you so very much!!
This is just the right exercise for me because of problem with my spine. Thank you very much Rachel!
Just did this for the August Pilates retreat - only my second time doing it, still hard on lower back. When I’m on my back, legs up, my abs want to push out when my legs go out like frog kicks. I know that’s not right - help! Another challenging workout, I knew I wasn’t up to yesterday’s intermediate session, thought I’d go back to August Pilates retreat playlist, but 🥵! Thanks for all you do!
I looked at this weeks November 3rd week schedule and couldn't wait to do this one, because my lower back gives out in late afternoon, chaleeging, but LOVED IT! Thank you!!
Thanks especially for your OP safe workouts
Glad you like them - thank you too! ❤️
Lovely
I have lower back spinal hernia with pinched nerve, if I try to squat it causes a lot of pain. After this workout I was able to squat pain free 😭 Thank you so much!
Absolutely great workout. Rachel is a real star.
I have two spinal fusions and two disc bulges at L2/3. I really enjoyed the workout, hard but didn’t leave me in pain
Thank you so much, Rachel! You are God's blessing🙏❤️
Did this as part of Sunday playlist, still hard on lower back, my tummy pushes out with frog legs! Hard not to push back into mat🥵 did better with the 40 minute session, I think! Thanks for the playlist.🤗
I l😅ke all the back issue workouts nut also have severe cervical arthritis so modify some.
Would love to visit you for a personal session and get in between exercises to do daily for my specific problems. Xx
Thanks!
Thank you too! ❤️
Ooh this was hard! I couldn't do all of it but enjoyed having a go :) thanks Rachel, saved it to my 'fave exercise' playlist
Spectacular.
Love Avery minute of this class ❤
Looking forward to try this ..have degenerated discs …is really getting ne down ..thank you
Thank you so much for doing this, it really helps me when I am not really motivated to do my PT exersices on my own. Subscribed
Wonderful!!! Welcome 🤗 It's great to have you here 😊
Love this! This burns my abs like nothing else
Yay!!! So glad you enjoy it xx
A step towards relief from possible herniated disc. Thanks, great workout 👍
This really is a great 20 minute core workout. I could really feel the effects the following day. 😮
Such a challenge, and it didn't affect my neck! Thanks a bunch.
Great workout, I have a herniated disc and need to build my core strength.
Can't wait to try this! I'm currently in herniated disc rehab and really need to get my core sorted x
Wow, my thighs are still fibrillating 😳. Great concentrated workout …thanks Rachel ❣️
Oh goodness unable lots of them, the table top is longer than what I can do, the planks,and the end are so very challenging. Need to do more work on it thank you
Whoa very challenging for me, not able to quite do all the movements in the latter part maybe done twice though, will try again some other time.thanks you
Great workout, really felt it, but tough on lower back, I have to work on my back strength! I followed your suggestions, bent my knees a bit for exercise where we lowered, then circled our legs - had to finish one leg at a time, as you suggested!🥵 I appreciate when you suggest alternative moves for us, and also show a few reps so we see what the alternative should look like. I’m visual, so it helps to see how you perform a move, so I get an idea of what it should look like (my moves never quite look as good as yours, 🥴but you set a great example!💪🏼😉) Thanks for all of your wonderful workouts! Always keep us motivated and moving!💕👍🏻🥵
Fabulous 👍I have Osteoporosis and appreciate no flexion.
This looks good. I’ll have to give it a try🤗
Super workout, thanks. Will have to repeat it a few more times as challenging 👯♂️👍🌺
I'm adding on to my abdominis recti routine and this is perfect.
Always different, always interesting. Many thanks Rachel.
This was great! This is my new favorite . I am also in the US. Thanks!
this was fabulous!!!!!
This workout is perfect because I broke out in a sweat. Great core exercises!
Very challenging on the tummy, thank you.
Thank you- great class 😍
Always feel good after your class
So glad to hear that 🤗
Hi Rachel, this was a perfect 20 minute session. I feel great after doing this. Thank you! 😊🌻
Wow, still challenging- really have to protect lower back when doing frog legs, not sure what I’m doing wrong. Just tried pulling in stomach muscles, got through it!🥵
Wow a good 20 min workout, I did find it hard on the elbows. But will do the workout tomorrow. Thank you 😊
That went so quickly,! Thank you 🙏💕
Great!!!
Fantastic! Thank you so much. Makes my day doing these sessions!
Brilliant and thank you Rachel
Thanks Francien and you’re welcome ☺️
Do you have a downloadable plan and video I can buy? This workout was amazing!
Very helpful for core workout thank you again!👍
Thank you so much. Truly enjoy your channel. Great workout.
Went back for more🤭👏🏻🙋🏼♀️🙋🏼♀️🙋🏼♀️🌵🌵🧘🏼😷🏄🏼♀️
I have a slipped disc between l4 and l5 and this was good for me as well. Thank you. I may need surgery this year and am fighting weight gain from this injury and am looking for workouts to keep moving and build up core and strength without injuring myself further. Do you have other workouts to add to this one with that in mind? Thank you so much :) xo
Just the job !
Good morning! Super!
Fabulous
Thanks Rachel that was great 😊👍
great workout
Thank you very much
You’re welcome Toni 😊
Still a tough one when I’m on my back, legs extended - not sure if I should imprint my spine, or stay in neutral? Tough, want to protect my back. The rest of it feels challenging but doable!😅😊
Great work out! ❤️
Wow I'm suffering with slipped disc... I felt like it relieved 😢som wat
Thanks!
Welcome!
Nice. 😉
Thank you, beautiful!!!
Thank you so much for providing this! Lucky enough to have only minimal bulges, which are not causing pain, but I am trying to modify exercises for awhile to allow my body to recuperate.
Question about the last exercise (plank to pike). I have read that any forward bending can aggrevate lower back disc issues. Is there a reason why this exercise is safe? Just because it is a more limited range of motion? Or bc of the ab engagement? Thank you!
Rachel - please advise before I start this workout. 67 year old female with being osteopenia for many years, now in mild osteoporosis for the time being. I do have herniated discs in my lower back, of which I do a series of back exercises daily. Want to start some type of regimen for the osteoporosis, to hopefully keep from getting worse if possible. Due to the herniated discs in lower back, I never know what would be appropriate exercising. I am in good health weighing in at 120, although, do not have any exercise regimen. Can really use your help if Pilates is the way to go, or using weights which I have also seen for the osteoporosis. Thank you.
Enjoyed the workout except for the exercise at 8:00 as anything involving straight legs up in that position is one of the worst/if not the worst things for my disc problem. Not sure how it was for other people but for me that exercise is just as bad as spinal flexion in that it creates really bad pain for a while.
agreed, don't think that is a suitable exercise/position to be in for disc issues...
Hi ❤️ thanks for your videos, i have neck and shoulder pain maby because of disc and 4l 5l disc mild bulge, is your all videos safe for me?
Great work out, but I could do with more instructions as for the brea5hing😉
I understood that you should NOT raise both legs with lower back problems!
Rachel dear! I am back! I do need to getting my abs hold back while paying attention to my core. Any hint to this issue?
OMG Rachel.
👍😍😁
Little bit different !!
Doing the "dead bug" maneuver flared up my neuropathy/radiculopathy from my herniated disc immediately. Is this OK? Do I avoid this maneuver until the rest of my core is stronger?
My lower back hurts doing this. 😢 What can I do?
Where did you get those leggings from ?!?!?!
every time i tried to make the bridge exercise i got a lot of pain i cant handle it
Do you get the pain in your lower back? It may be you’re moving your lower back into flexion which you must avoid. Let me know and I’ll do my best to help 🤗
👍😘
Too hard for me, particularly the straight upright leg/hip routine: back clicked and crunched so I stopped.
👍😃
❤😊😅
❤️🤗⭐️
🥰👍😂😄
Do you tighten your gluts when your on your stomach lifting your chest?
Did not find this safe at all
These exercises are not safe for a herniated disc.This video is incredibly reckless.
Why not?
@@madeleinezapletal600 many of these exercises place you in the prone position, exacerbate the condition and leave you far worse than when you started. She should not be advocating that they are safe for people with herniated or problematic discs. Follow these exercises at your own risk.
@@JimJones-cw9rt can you elaborate more? I’ve only ever know the prone position to mean ‘lying on the stomach’ - unless you mean something different? I tend not to lie like this unless I have a cushion or something underneath my hips but I’ve not had any trouble with it when doing it for brief periods during exercise. So far I’ve found these movements non aggravating and they haven’t caused sciatica flare ups but I guess everyone is different. I suppose it might be helpful to have some core/hip/glute strength before tackling some of the harder exercises but I’ve found them okay. From most consultants and specialists I’ve spoken to over the years, they’re just happy for you to be doing any exercise at all (bar too much running/heavy weights early on). Interested to know your thoughts as always open to learning more.
This is 100% true, I did this workout after my doctors suggested trying Pilates, saw this video and read it was safe for disc issues. 100% NOT!! I now am in more pain than I was before!! Not happy!
All of your back or arthritis videos are laying on the back and I can't lay on my back.
I cannot either i have inflammation of the spine but i can lay on my back with pillows under my legs it might help i would try stretching and yoga first tho its something you have to get your back used to before you jump into it. I hope this helps just time and practice