Name: Playbook - CD Performance - Exercises to help strengthen your lower back & core.
Uploaded: 2023-01-03T14:36:01.543Z
Duration: 25 min
Description: Exercises to help strengthen your lower back & core.

Exercises to help strengthen your lower back & core.

Begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips.
– Raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso.
– Hold this position for 2-3 seconds before slowly returning to the starting position.
– Repeat with your right arm and left leg.
– Alternate sides for 10 repetitions.
** Ensure that your head, neck, and back maintain a neutral alignment to minimize stress on your neck.

*10 reps each leg

Bird Dog

Begin lying on your back on the floor with your knees bent and feet positioned flat on the floor with your arms positioned beside your torso.
– Use your heels to push into the floor while you lift your pelvis off the floor until your upper body and thighs are positioned in a straight line.
– Hold this position for 2-5 seconds and return slowly to the starting position.

**Ensure that your gluteals and abdominal muscles are tightened during the movement to maintain proper bridge form.

Glute Bridge

Keep spine neutral core engaged. Keep head and neck in line with spine.

Forearm Plank

start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold position without letting your hips drop.

*Drop down to knees for modification*
*30 seconds each side

Exercises to help strengthen your lower back & core.

More workouts from CD Performance