6 Exercises to Strengthen your Core and Lower Back. Cat - Camel Begin by rounding your back until you feel a gentle stretch in the middle and lower back. Pause for 3 to 5 seconds, then relax and let your stomach fall down wood as you gently arch your back. Perform two sets and 10 repetitions to warm up before strengthening exercise. McGill Curl Up Begin lying on your back with one knee bent and one leg straight with both hands placed underneath the lower back. Lift your shoulders off the floor, try not to round your lower back. Let your elbows assist if needed. Hold for 2-4 seconds before slowly returning to your starting position. Perform 2 sets of 10 repetitions Hip Bridge Begin lying down with both knees bent. Gently tighten your stomach muscles to activate your core. Squeeze your glutes and lift your hips off the floor until knees, hips, and shoulders are in alignment. Hold for 2-4 seconds before slowly returning to start position. Perform 2 sets of 10 repetitions Bird Dog Begin by gently tightening your stomach muscles to activate your core. Raise one arm to shoulder level as the opposite leg lifts simultaneously off the floor, extending to the hip level. Hold for 4 seconds and return to the starting position and alternate sites. Perform 2 sets of 10 repetitions Side Plank Begin lying on your side with your elbow underneath your shoulder and your knees bent or straight. Gently tighten your stomach muscles to activate your core. Lift your hips off the floor so that the knees and the elbows are supporting your body weight. Hold for 20-30 seconds. Repeat 2 times and repeat on the opposite side. Plank Begin lying face down with elbows underneath shoulders and legs extended. Tighten your stomach muscles to activate your core. Lift both knees and hips off the floor so that forearms and toes are supporting your body weight. Hold for 20-30 seconds. Repeat 2 times. #birddog #plank #sideplank #catcamel #hipbridge #bridge #catdog #crunch #corestrength #lowerbackpainrelief (at Train Smart Method) https://www.instagram.com/p/B-VCB8eDEs8/?igshid=17g77csan5dui
