Low Back/Core Exercises


Dead Bug

A great core strengthening and stability exercise that goes hand and hand with the bird dog exercise. This one targets the anterior kinetic chain musculature to promote a strong core and back.

Complete 2 sets daily of 8-12 repetitions each side.

1- While in a reverse tabletop position, lower one leg at a time keeping the knee bent.

2- In a reverse tabletop position, extend one leg at a time.

3- In a reverse tabletop position, simultaneously extend one arm and the opposite leg.

Note: To increase the challenge perform exercise 3 while holding a large inflatable exercise ball between the hand and leg that are not moving.