Floor Crunch With Arms Back Lay on the floor (on your back) with your knees bent in a comfortable position and your arms pointing straight up. Holding your arms up adds some resistance and the further back you keep your arms, the more difficult the exercise becomes. Once your arms are in position, try not …
Seated Oblique Dumbbell Twist Begin seated on the floor (or chair/bench/etc. if it’s more comfortable) and hold 1 weight in both hands. The weight shouldn’t be so heavy that your arms feel tired when holding it, but just enough weight to add resistance to the exercise and make it more difficult. Keep the weight below …
2-Leg Bent-Knee Hold Start lying on the floor with your legs in the air (thigh perpendicular to the ground) and your knees bent to about 90 degrees. Activate your abdominals and flatten your low back and actively try to push it into the ground. The key to this exercise is maintaining this abdominal contraction throughout …
Floor Cobra with Dumbbell This is a great exercise for people with low back problems (arthritis, herniations, etc.), because it strengthens muscles necessary to protect your back and spine. This is a progression of a floor crunch that is more focused on building strength. If your back is acting up or you cannot perform the …
Dumbbell Floor Pullover Start lying on the ground (or on a bench) and have your knees bent to a comfortable position where you can keep you low back. You can either use 1 or 2 dumbbells for this exercise. If using 1 dumbbell, hold it with both hands and do your best to support the …
Split Squat Start with one leg forward and one leg back (this is called a split stance) and hold a dumbbell in each hand and keep your arms at your sides. Maintain good posture with your upper body and stay as upright as possible while using your legs to raise and lower your body. Focus …
Dumbbell Bent Row Start in a standing position with a dumbbell in each hand. Then move your hips backwards and bend forward from the waist. The most important thing is to keep your back as flat as possible. Extra bend in the spine (lower or upper back), causes unwanted stress in the low back. As …
Lateral Shoulder Raises Start is a standing position with good posture and your arms at your sides. Hold a light weight in each hand with your palms facing towards your body and keep a small bend in each elbow. Start the movement by raising your arms straight out to the side and stop when your …
Dumbbell 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. Hold a dumbbell in each hand and let the weights hang by your sides. …
Side Lying Leg Raise Lie straight on your right side, have your head resting on the hand of your right bent arm. Place your left hand on your waist or hip. Have your legs extended with your right leg on the mat. Keep your midsection firm. Hold your left leg just above your right leg …
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 and flatten/push your low back into the ground. Work to maintain this contraction throughout the exercise. If holding the contraction is too difficult and is distracting you from the crunch, …
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 …
Low Abdominal Back Flattening Start lying on your back with your knees bent and feet flat on the ground. Activate (contract) your lower abdominals and flatten your back against the ground. When done correctly, it should feel like you are tightening a group of muscles that form a band of tension horizontally across your tummy. …
Floor Cobra This is a great exercise for people with low back problems (arthritis, herniations, etc.), because it strengthens muscles necessary to protect your back and spine. However, if your back is acting up or you cannot perform the movement without pain, it becomes counterproductive and should be avoided until things improve. Start lying face …
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 …
 |
 |
 |
 |
