Given our current work-from-home mandates and limited access to gyms, here are some great no equipment core and low back exercise options!
Dead Bug
Pretend you have suspenders attached to your hip bones and try to pull them up. This will help bring your lower back closer to the floor. Then, bring your arms and legs into a tabletop position. Slowly extend one arm and the opposite leg and hold for 10 seconds. Repeat on the other side. Try doing 6 repetitions with 10 second holds on each side.
Bird Dog
Start by engaging your core muscles. Throughout the exercise, focus on keeping your hip bones pointing to the ground while avoiding turning your hip out. Then, slowly straighten one arm and the opposite leg. Once again, hold that position for 10 seconds. Repeat on the other side. Try doing 6 repetitions with 10 second holds on each side.
Side Planks
Get into the position in the photo below. Note your elbow position making sure it is directly below your shoulder. Try to keep your hip bones pointing forward. Try doing 6 sets with 10 second holds on each side.
Stay tuned until next month to see how we can progress or regress any of these exercises!
- Dr. Krystyna Bellisario, DC
