Move · Videos · Technique · 7 min

Deep Core Strengthening for Beginners: Level 1 (NHS Physios)

Deep Core Strengthening for Beginners: Level 1 (NHS Physios) — video by ouhnhs Play · 6:51

Video by ouhnhs on YouTube · Open on YouTube

The women's and men's health physiotherapy team at an NHS hospital shows how to switch on the deep tummy muscles, then five beginner moves: knee fall-outs, heel slides, a rolling shoulder bridge, clams and arm lifts on all fours. Useful when rebuilding core strength, including after pregnancy.

  • 7 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 6

Tap a time to watch that step in the video.

  1. Deep tummy: breathe in through the nose, then draw the lower tummy down towards your spine as you breathe out. 0:46
  2. Hip twist: on your back, knees bent, let one knee fall out only as far as you can without the other hip lifting. 1:20
  3. One leg stretch: slide one heel out along the floor without the pelvis moving, then slide it back; alternate. 2:16
  4. Shoulder bridge: tilt the pelvis and curl up to a long line from knees to shoulders, then roll down bit by bit. 3:27
  5. Clam: on your side, knees bent, float the top knee up as far as you can without the pelvis rolling back. 4:22
  6. Arm lifts on all fours: hold a flat back, tummy drawn in, and float one arm to about shoulder height, no twisting. 5:16

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Breathe in through your nose, then draw your tummy muscles down towards your spine as you breathe out
  • Let the knee fall out only as far as you can without the opposite hip lifting
  • Keep breathing throughout and stop if anything feels uncomfortable

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm lifts on all fours
  • Wrists & hands movesarm lifts on hands and knees
  • Lower back movesrolling up and down in the shoulder bridge
  • Hips movesknee fall-outs, heel slides, bridge, clams
  • Knees moveshands-and-knees position
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by ouhnhs; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety