Core Exercise #2

Dead Bug

Once again, lie on your back, and remember, make sure you lay on a sturdy flat surface, like the floor. You can lie on a yoga mat, but do not do this exercise in your bed; the mattress is not firm enough to support your back as you do these exercises. This is exercise you will use your opposite arm and opposite leg.

Step One: Lying flat with your knees bent and your feet flat on the ground, lift your right arm straight up and lift your left leg, but do not lift your leg higher than the level of your bent knee. Hold this position for 10 seconds. Relax back to the neutral position

Step Two: Switch arms and legs and once again hold that position for 10 seconds. Do three reps (repetitions).

Bridge

Lie on your back and remember, make sure you lay on a sturdy flat surface, like the floor. You can lie on a yoga mat, but do not do this exercise in your bed; the mattress is not firm enough to support your back as you do these exercises.

Step One: Lying flat with your knees bent and your feet flat on the ground, lift your right arm straight up and lift your left leg, but do not lift your leg higher than the level of your bent knee. Hold this position for 10 seconds. Relax back to the neutral position

Step Two: Switch arms and legs and once again hold that position for 10 seconds. Do three reps (repetitions).

Bridge with Leg Extension

The Bridge with the Leg Extension is exactly like the Bridge with an added leg extension. Following the steps from the bridge.

Step One: Bend your knees with your feet and hands flat on the floor.

Step Two: Gently lift the buttocks up and hold it by tightening your core.

Step Three: Once you feel stable, lift one leg, and remember do not lift it up higher than the opposite bent knee. Hold for 10 seconds. Relax back to the neutral position. Back up to the bridge position, now this time raise the opposite leg, remembering not to raise it above the opposite bent knee. Hold for 10 seconds. Do three reps (repetitions).

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