Core Exercises
Bird dogs
- Begin on your hands and knees, in what is known as tabletop position — wrists directly in line with your shoulders and knees in line with your hips.
- From here, extend your left arm straight ahead and your right leg behind you. Engage your core and concentrate on maintaining a flat back.
- Hold the position briefly (2-10 seconds) then return to the starting position.
- Repeat on the other side by extending your right arm and left leg.
- To keep tension in the body through this move actively press into the hand on the floor, aim to not shift your body weight into the hip when you raise the back leg
Multifidus (Glute bridge) marches
- get into a standard Glute bridge position.
- Once you’re in the elevated position of a regular glute bridge,
- move one leg slowly up towards your chest in a high-knee “marching” motion. 4
- Then lower it and march with the other leg.
- Alternate until you reach your total desired reps ( between 6-20 each side)
Side Plank with clam hold
- start in the side plank position, knees at about a 90 degree angle and elbow underneath shoulder
- push into your bottom knee and elbow to raise your hips up.
- keep tension in the side (dont let your hip sag) and drive your dips forward to create tension.
- extend the top leg to open into a clam
- hold (1-5 seconds)
- return to the floor and repeat on other side