SIMPLE CORE TRAINING AT HOME: A Safe And Effective Abdominal And Back Exercise Program by Tolle Mark & Tolle Mark

Author:Tolle, Mark & Tolle, Mark [Tolle, Mark]
Language: eng
Format: epub
Published: 2020-05-08T16:00:00+00:00

Position 2

From this position you will slowly extend one leg straight out and back (2 nd picture below)

Then slowly extend the other leg out

Alternate out and back until you perform 10 repetitions

Start with 2 sets of 10 reps and progress to 3 sets

Go HERE to watch the video

Bird Dog

Bird dog is a basic stabilization exercise that activates spinal stabilization in a safe position. The pole down your back helps you recognize when there is too much movement in the spine. You are learning to control rotation, flexion and extension of the lumber spine.

Start on your hands and knees as shown

Ensure your hands & shoulders are under each other

Ensure your knees and hips are also in a straight line

Place a long pole down the middle of you back

Slowly extend one arm straight and opposite leg out

Make sure not to let the pole fall or the low back arch increase

Alternate out and back until you perform 10 repetitions on each side

Start with 2 sets of 10 reps and progress to 3 sets

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