Low Back & Core Exercises

Isometric Core
  1. Lie on your back on the floor.
  2. Stack your knees over hips; align your low legs parallel to the floor.
  3. Place your hands above your knees on your thighs.
  4. Push your legs into your hands and your hands into legs (essentially you won't move).
  5. Contract your core and push your low back into the floor.
  6. Hold for 20 seconds; repeat 4 times.

Hollowback-Arms Only
  1. Lie on your back. Extend your arms overhead; point your toes
  2. Push your low back into the floor.
  3. Lift your chest toward the ceiling. Keep arms aligned with ears
  4. Hold for 5 seconds and relax. 
  5. Repeat 5 times and then do "Hollowbacks-Legs Only."

*Advanced is "Hollowbacks-Arms & Legs"

Hollowback-Legs Only
  1. Lie on your back. Extend your arms overhead; point your toes

  2. Lift your legs until your low back is flesh on the floor

  3. Hold for 5 seconds and relax.

  4. Repeat 5 times and complete "Hollowback-Arms Only" if not complete previously. 

*Advanced is "Hollowbacks-Arms & Legs"

Hollowback-Arms & Legs
  1. Lie on your back. Extend your arms overhead; point your toes

  2. Contract abdomen. Lift both arms and legs up until low back is flesh into ground.

  3. Hold for 5 seconds and relax. 

  4. Repeat 10 times. 

Supine Heel Taps
  1. Lie on your back.

  2. Stack your knees over your hips. Align low legs parallel to the ground.

  3. Push your low back into the ground. KEEP PUSHING DOWN THE ENTIRE EXERCISE!

  4. Slowly lower one leg until your heel touches ground. Bring leg back to the starting position.

  5. Repeat on the other side

  6. Work up to doing a total of 40 repetitions (i.e. 5 sets of 8 repetitions then 4 sets of 10 repetitions). You can break to reset low back and rest as needed.

Forearm Plank Leg Lifts
  1. Move into a forearm plank.

  2. Push up through your low back so your create a small dome

  3. Contract your glute and lift one leg in line with hips.

  4. Return to the starting position. Complete 2x10 repetitions on each side.

Single-Leg Bridge
  1. Lie on your back. Stack your ankles under your knees.

  2. Pull one leg to your chest.

  3. Contract your core and squeeze your glutes.

  4. Lift hips off the ground. Hold for 3 counts and lower to the ground.

  5. Complete 2x15 repetitions on each side.