These exercises will primarily help strengthen your abdominals and core, while also supporting your spine and decreasing the stress and tension you may experience in your lower back.
BENT KNEE FALL OUT
While lying on your back with your knees bent, let one of your bent knees slowly fall to the side, while maintaining a tight and activated core throughout the exercise. Try to keep your back as flat as possible, avoiding rounding or curving. Only let the knee fall as far as comfortable without changing the back position. Bring the knee back to the starting position.
Alternate sides and complete a 3-second hold and 15 repetitions on each leg.
While lying on your back with your knees and hips bent to 90 degrees, engage your stomach muscles and keep your pelvis in a neutral position. Keep your back flat on the ground, focusing on keeping your spine from moving. Hold the pelvic neutral position and then slowly straighten out a leg without touching the floor. At the same time, raise your opposite arm overhead. Do not allow your spine to arch during this movement.
Alternate sides and complete a slow and controlled motion for 10 to 15 repetitions on each side.
While on your hands and knees, extend your leg and opposite arm out straight, parallel with the ground, while keeping an engaged core throughout the exercise. Perform while maintaining a flat back and avoiding rotating your hips.
Alternate sides and complete a 5-second hold with your arm and leg extended. Complete 10 to 15 repetitions on each side.
Begin by laying on your side with your legs stacked one on top of the other. Bring your forearm to the mat (as pictured) with your elbow directly under your shoulder. Engage your abdominals and raise your hips up into the air into a side plank. If this is too challenging, you can stack your knees on top of each other and keep them on the ground instead. Complete a 5-second hold and perform 5 to 10 on each side.