Core Exercises (cont.)
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Side Bends 1. Lie on side. Have someone anchor your legs down or hook them under something sturdy.2. Put your bottom arm on your shoulder or waist and your top arm along your top leg. 3. Without rolling your hips or shoulders forward or backwards, exhale and slowly raise your torso up towards the ceiling, crunching your rib cage towards your top hip. 4. Do both sides using the 4-4-4 count. Perform 1 set of 10-20 repetitions daily. 5. Advanced form: Add twist to sidebend. Muscles used:Internal and external obliques, transverse abdominus, quadratus lumborum. |
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Hip Extension 1. Lie on your stomach.2. Place fingers under hip on active side and other hand under forehead. 3. Slowly raise one straight leg 6-8 inches above ground. May use speed trainer or a therapy band for extra resistance. 4. Use the 4-4-4 count. Perform 1 set of 10-20 repetitions daily. 5. Repeat on opposite side. Muscles used:hamstrings, gluteus maximus |
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