Core Strengthening
Supine Posterior Pelvic Tilt | Set up: Lie on your back with your knees bent and your feet flat on the floor. Move: Tighten your lower stomach to flatten your lower back against the floor, gently tilting your pelvis forward. Pause for a second, then relax back to the starting position. Focus on using your core muscles to press your lower back flat—there shouldn't be any gap between your back and the floor when you tilt. Target: Do 10–12 controlled reps, focusing on smooth movements rather than rushing. |
Supine Bridge | Set up: Lie on your back with your knees bent, feet flat on the floor, and arms resting at your sides. Move: Squeeze your core and drive through your heels to lift your hips up off the floor, keeping your body in a straight line from your knees to your shoulders. Don't arch your lower back at the top—keep your stomach tight and squeeze your glutes to lift your hips, then slowly lower back down. Target: Pause for 2–3 seconds at the top of each lift and aim for 10–12 controlled reps. |
Clam Shells | Set up: Lie on your side with your knees bent, keeping your hips and shoulders aligned directly over one another. Move: Brace your core and lift your top knee upward toward the ceiling while keeping your feet together. Slowly lower your knee back down to the starting position, then repeat. |
Supine Dead bug with Leg Extension | Set up: Lie on your back and lift both legs so your knees are bent at a 90-degree angle (like sitting in an upside-down chair). Reach both arms straight up toward the ceiling. Move: Squeeze your core and slowly lower one arm back overhead while reaching the opposite leg straight out toward the floor. Bring both back up to the center, then switch to the other arm and leg. Form Check: Keep your lower back pressed flat against the floor the whole time—don't let your back arch or lift off the ground as your arm and leg lower. Target: Do 10–12 total reps (5–6 per side), moving slowly and with control. |
Bird Dog | Set up: Start on your hands and knees on the floor. Stack your wrists directly under your shoulders and your knees under your hips. Move: Squeeze your core and slowly reach one arm straight out in front of you while extending the opposite leg straight out behind you until both are parallel to the floor. Hold briefly, then return to the starting position and switch sides. Form Check: Keep your hips and chest facing square to the floor—don't let your hips tilt side-to-side and keep your lower back flat instead of arching. Target: Do 10–12 total reps (5–6 per side), holding for 2–3 seconds at the top of each reach. |
Standard Plank | Set up: Lie on your stomach, propped up on your forearms with your elbows stacked directly under your shoulders. Move: Squeeze your core and press into your forearms and toes to lift your hips and legs up off the floor into a straight line. Hold this position. Form Check: Don't let your hips sag toward the floor or stick up in the air. Target: Hold for 15–30 seconds to start, focusing on steady breathing and keeping your core tight. |
| Hollow Hold | Set up: Lie flat on your back with your arms reaching straight up overhead and your legs fully extended out straight. Move: Squeeze your core and press your lower back flat into the floor (pelvic tilt). Lift your shoulder blades, arms, and legs just a few inches off the ground into a shallow "dish" or banana shape, keeping all your limbs straight. Hold this position. Form Check: Keep your lower back glued to the floor the entire time—if your back arches or lifts off the ground, raise your legs slightly higher toward the ceiling to keep it flat. Target: Hold for 10–20 seconds to start, focusing on steady breathing without letting your back arch. |