5 Movements to Better Your Core and Back
Before you begin the workout, set your time goal of performing each exercise: Attempt each movement for 45-60 seconds at least two times.
1/ Cat Stretch
Come down on your knees and hands facing the floor. Gently arch your back to the sky like an angry cat while inhaling. Exhale on the way down. Only arch as high as your body allows naturally. Repeat.
2/ Superman Knee Planks
Remain on the floor on knees and hands. While stabilizing the core, reach your right hand straight out, while lifting your left leg straight back. Hold at the top for 3-5 seconds and then alternate. Repeat.
3/ Knee Wipers
While laying flat on your back, with knees bent, feet on the ground, gently allow your knees to rotate a full 90 degrees to the left side. Then repeat in the opposite direction. For added resistance, bring your feet off the floor and knees to a bent 90 degree angle while you alternate in a “windshield wiper” motion. Take about 3-5 seconds to complete a full rotation left to right.
4/ Glute Bridges
While laying flat on your back, with knees bent, feet on the ground, lift your glutes off the ground into a bridge position. Holding the squeeze for 3-5 seconds, and then dropping your glutes back to the floor, and repeat.
5/ Inner Thigh Squeeze
While laying flat on your back, with knees bent, feet on the ground, place a ball (soccer ball size) or object about 3 inches below your knees towards the mid thigh. Squeeze the object using your inner thighs. You will feel slight tension in your lower back and inner thighs. However, when you release, you should also feel the tension in the pelvic and lower back also release.
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