Floor Cobra with Scapular Retraction This is a progression of the regular floor cobra that involves more arm movement and upper back muscles. Start lying face down on the ground with your arms pointing straight out to the sides. Activate all your back muscles to raise your upper body off the ground. There are two […]

1-Leg Floor Bridge Lay on the floor (on your back) with your knees bent and upper body relaxed. Raise your body off the ground and lift your hips until you have a straight line from your shoulder to your knees. Going higher than this puts unwanted stress on the low back. Then lift 1 leg […]

1-Leg Squat This is similar to a traditional squat, except you will only be using one leg. Start in a standing position with your feet about shoulder width apart then lift one leg off the ground. Form should be as close as possible to the traditional squat with toes pointed straight ahead or turned out […]

Squat Start in a standing position with your feet about shoulder width apart or a little wider. Toes should be pointed straight ahead or turned out somewhat. Begin movement by bending your knees and lowering your hips towards the ground. The key is to make sure you move your hips back as far as possible […]

Split Squats Start with one leg forward and one leg back (this is called a split stance). Keep good posture with your upper body and stay as upright as possible while using your legs to raise and lower your body. Focus on preventing yourself from lunging foreword when you lower your body towards the ground. […]

Kneeling Push-ups Start kneeling on the ground with your weight on your hands and knees. Focus on keeping your abs tight and your body as straight as possible from knees to shoulders. Stop if you feel pain in your back or if your low back cannot stay straight. Use your arms to push your body […]

Kneeling Oblique Stabilization (hold or raises) Start lying on your side with your bottom forearm and knees supporting your weight. Your top hip should be directly above or a little in front of your bottom hip and you should be as straight as possible from your shoulders to your knees. Focus on contracting your obliques […]

Floor Crunch With Back Flattening Lay on the floor (on your back) with your knees bent in a comfortable position. Activate your lower abdominal muscles, just like during the 2-leb bent-knee hold and flatten/push your low back into the ground. Work to maintain this contraction throughout the exercise. Then use your upper abdominals to raise […]

Floor Cobra Start lying face down on the ground with your arms at your sides. Activate all your back muscles to raise your upper body off the ground. There are two separate things to focus on during the exercise. First, the low and mid back muscles will do most of the work raising your body […]