Rolling out of bed with a sore back is never ideal. Some times it’s your mattress, other times it’s the way you slept but many times it’s your weak core muscular system.

If you’re thinking all you have to do is sit-ups or crunches. I’m here to burst your bubble. Sit-ups and crunches mainly target the front mid section of the core (rectus admonis) and are probably contributing to your achy back.

So what is the core?

Think of the core like a trunk of a tree. Core muscles wraps around your entire body from your belly button all the around and back to your belly button. Some of the major muscles include, rectus adomonis, external and internal obliques, multifidus and erector spinae. There are many others which complete the entire core muscular system. When you focus on exercises which target certain areas, it creates an imbalance and weakens the entire foundation.


I’m not here to eliminate sit-ups and crunches from your repetoire of ab exercises. These exercises are an excellent compliment to a well rounded core routine and when your entire core is strong. Otherwise it could lead to aggravation of the lower back.

So what can you do?

I have a few targeted exercises you can do right now to challenge your core. These exercises are not really beginner exercises. If you have never exercised before I would recommend starting with a knee plank. I would be happy to guide you through, drop me an email and I will gladly link one of my youtube videos for you.

If you’re ready for a challenge, attempt these 3 advanced core exercises all based around the plank exercise. The Up Up Down Down Plank, Shoulder Tap Plank, Alternating Extended Arm Plank. I have included a video demonstration for each in my youtube video below. If you have a question, please post it in the comment section on the video and I will reply back to you promptly. And while you watching, click on the subscribe button in the video so you get all my newest targeted mobility exercises.

I recommend working up to 60 seconds for each one of these exercises. Each exercise can be performed daily to maximize your core stability and strength. You can also add these to your existing core routine.


You don’t have a core routine. Let me use my expertise and provide you with an easy and convenient core program custom created for you. You deserve a strong core, a mobile body and a pain free back. Go to my one on one online coaching page to fill out your info form.

Joe Cheng – Personal Online Wellness Coach

P.S. If you enjoyed this video, click on the Youtube subscribe button below. It lets me know I’m providing entertaining and informative videos you like. Plus, I appreciate the support.

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