Plank

How to:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Bicycle

How to:

Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45- degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

1. Lie on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a ‘pedaling’ motion for 1-3 sets of 12-16 reps.

Exercise Ball Crunch

How to:

1. Lie on the ball, positioning it under the lower back.
2. Cross your arms over the chest or place them behind your head.
3. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
4. As you curl up, keep the ball stable (i.e., the ball shouldn’t roll).
5. Lower back down, getting a stretch in the abs, and repeat for

1-3 sets of 12-16 reps.

Bridge Leg Raises (with or without ball)

How to:

1. Lie on the ground, bend knees at 90 degrees.
2. Lift pelvis up to straighten the leg and spine, leaving the shoulders on the mat.
3. Raise leg up, keeping it straight, touch your heal to the mat and back up again.
4. Optional with or without the ball, add the ball for more difficulty.
5. Continue alternating sides for 1-3 sets of 12-16 reps.

Lumbar Extension

How to:

1. Lie on the ball, positioning it under the stomach.
2. Place your hands under your chin or behind your head.
3. Contract your low back to lift your torso off the ball, extending your head and shoulders up in the air.
4. As you extend up, keep the ball stable (i.e., the ball shouldn’t roll).
5. Careful not to over extend, only come to a neutral position.
6. Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.

Muscle Groups:

Muscles are grouped into two major categories, the larger “Movers” and smaller “Stabilizers”.

Movers are larger and more defined well known muscle groups (such as Pectoralis, Latissimus Dorsi, Trapezius and Abdominals). These are the muscles which are focused on more often in strengthening routines and workouts. Movers incorporate large gross movements like bending over and standing back up again. It is important to point out that these muscles of the lower spine turn to white fibrous connective tissue limiting the function and protection in that area. (see image at left)

The stabilizer muscles are a deeper layer of muscles are activated and strengthened by subtle smaller movements. Stabilizing and protecting the spine is the main function of these muscles. Stabilizers, are also known as core stabilizers, and work to regulate your normal day to day function and protect against injury while: sitting, bending and lifting. The two major core muscles that protect the low back are the Multifidus (can be seen along the spine at the base of the spine, see right) and the Transversus Abdominis, located in the deep abdomen.

To strengthen the core muscles it is important to activate the muscle fibers by contracting the low back Multifidus (arching the back) at the same time drawing in the stomach. It is important to maintain proper spinal alignment while performing any exercise. Exercises that cause instability using a ball, discs or floor are the best way to strengthen these core muscles.

Due to the anatomy of the lower spinal joints it is imperative to keep the spine in a loaded (arched) position. In this position the spinal joints naturally prevent spinal rotation. In the flexed position (seated, bending) the spinal joints are at their most vulnerable to injury especially when twisting or side bending movement is added. To prevent injury strengthen and tone the spinal core muscles. Toned core muscles act as nature’s girdle, holding spinal structure and allowing for proper function.