Core Exercises for Spinal Fusion (and more!) | FemFusion Fitness

Core Exercises for Spinal Fusion (and more!) | FemFusion Fitness

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Stretch and strengthen your core with these flexion-free exercises that are safe for those who have a history of spinal fusion surgery. Also safe for people who have back pain, neck pain, or diastasis recti.

Fitting MORE MOVEMENT into your day not only increases energy, improves your mood, boosts strength, and tones your body, it has also been shown to prevent chronic illness such as heart disease and type 2 diabetes (to name just two common conditions).

#MoveMore | #MoveEveryDay | #FeelGoodFitness

Quick movement breaks such as this 24-minute flexion-free routine help you fit MORE FITNESS into your day. Do a little bit a lot, and see how good you can feel!

Remember: Not all exercises are suitable for all people. If anything is painful or uncomfortable, STOP. If you have ANY questions or concerns about an exercise/movement, talk to your doctor or other healthcare or fitness professional. I cannot answer individualized questions via email or in the comments below.

Additional links and resources:
My blog –
My book, “Lady Bits” –

YouTube channel:
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FemFusion Fitness: Eat clean. Move every day. Shine brighter!

Don’t Miss This Article:

A Easy But Fast Way To Lose Weight After 40, 50 ,60

If there is one thing you should add to your weight loss plan it’s exercise. Without something to keep them motivated, though, many people lose their desire to continue working out. Find the right exercises that are fun to do and keep you interested. Follow these tips for weight loss success!

It is a great idea to play your favorite songs when you start exercising. All cultures enjoy music. It speaks to us at a basic level, and the right music can be an excellent addition to your exercise regime. When you exercise to music and move your body, then it’s like dancing, and you don’t feel like it’s a workout. Moving around in a fun way keeps your mind off the exercise you are doing and allows you to work out a little longer.

If there is someone else you know that, like you, is considering weight loss, try buddying up on your efforts. This way you have a partner with whom you can track your progress with and someone who will be there with you to exercise. If you have a workout buddy to talk to while exercising the time goes by much faster. You will forget that you are exercising which will make your routine more enjoyable.

Video games can make a great addition to your workouts. This will put the focus on enjoyment rather than on doing exercises. Having fun during a workout session is important because it keeps your mind off your body and any fatigue that you may be feeling. If you don’t find yourself getting tired you will be able to exercise for longer.

Working out at a gym or other public place can be very intimidating. It makes you feel much better when you look good in your exercise clothes. From tank tops to jogging pants, these outfits are available in a vast array of sizes, colors and styles. Get adventurous when choosing your workout attire in order to increase your confidence level when exercising. This investment will help to motivate you.

It is easy to get into a boring rut when you don’t vary your exercise routine. If you are bored with your exercise routine, then you will start trying to avoid it. That is a sure-fire path to failure. Add excitement to your exercise routine by changing it up frequently. If you do these things you will continue exercising and be well on your way to great health and fitness.

Give yourself a reward whenever you reach an exercise goal. No matter the size of the goal, you have earned that reward. You stayed the course and met your goal! Reward yourself with something meaningful to you. An example could be a long telephone chat with an old friend or a luxurious massage at the spa. Buying new clothes to fit your new size is also a great way to stay motivated. When you know you have something special to look forward to, you’ll be extra motivated to tough it out until you hit your goal.

You do not need to view exercise as a laborious, sweaty chore. If you learn some fun and exciting ways to change it up, exercise can actually turn out to be something you can actually look forward to doing. Add some of these tips below to help make your workout routine more enjoyable and fun.

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Dr. Mary Lee Vance
Dr. Mary Lee Vance
specializes in diet and weight management. He is associate professor of health, behavior, and society at the JHKs Bloomberg School of Public Health, with joint appointments in medicine and human nutrition.


  1. Dee Fizzy says:

    very helpful thank you

  2. Stef S says:

    Thank you for this. I had an umbilical hernia repair & I just feel I have very weak core muscles. Anything I found geared for "beginners" is still always to hard on the abs. I love this for the deep, deep core work.

  3. Brilliant, thanks so much, I love your instructions and you really do make me feel like my core is beautiful.

  4. Jen M says:

    squee!!! bless you! And bless the person that asked this!!! Thankyou so much!

  5. Very informative videos. Keep up with awesome content 🙂

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