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TzUpdated Low Back and Core PDF

The document describes 6 core and lower back exercises from BackIntelligence.com to strengthen the lower back. The exercises are: 1) Bird Dog, 2) Glute Bridge, 3) Prone Leg Raises, 4) Plank, 5) Side Plank, and 6) Dead Bug. Each exercise is explained with instructions on how to perform it properly and the muscles it targets, such as the core, back, glutes, and hamstrings. Performing the full routine 2-3 times per week is recommended to strengthen the lower back muscles.

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Stephanie Jones
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207 views

TzUpdated Low Back and Core PDF

The document describes 6 core and lower back exercises from BackIntelligence.com to strengthen the lower back. The exercises are: 1) Bird Dog, 2) Glute Bridge, 3) Prone Leg Raises, 4) Plank, 5) Side Plank, and 6) Dead Bug. Each exercise is explained with instructions on how to perform it properly and the muscles it targets, such as the core, back, glutes, and hamstrings. Performing the full routine 2-3 times per week is recommended to strengthen the lower back muscles.

Uploaded by

Stephanie Jones
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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© 2019 BackIntelligence.com // Support@backintelligence.

com

BackIntelligence.com
6 Core & Low Back Exercises
From our blog post here: https://backintelligence.com/exercises-to-strengthen-lower-back/

Disclaimer: Please do these exercises at your own discretion. They are meant for the Do-It-
Yourself purpose, not instead of medical advice.

1. Bird Dog (Alternate both sides)

This is a great exercise to improve core strength and lumbar back muscles.

How to do it:
– Begin on your hands and knees with your hands positioned under your shoulders and knees
positioned under your hips.
– Raise your left arm and reach it forwards until it is aligned with your torso; at the same time,
kick your right leg backwards until is it aligned with your torso.
– Hold this position for 2-3 seconds before slowly returning to the starting position.
– Repeat with your right arm and left leg.
– Alternate sides for 10 repetitions.

© 2019 BackIntelligence.com // [email protected]

** Ensure that your head, neck, and back maintain a neutral alignment to minimize stress on
your neck.

2. Glute Bridge

This exercise helps to strengthen both your core, hamstring and gluteal muscles.

How to do it:
Begin lying on your back on the floor with your knees bent and feet positioned flat on the floor
with your arms positioned beside your torso.
– Use your heels to push into the floor while you lift your pelvis off the floor until your upper
body and thighs are positioned in a straight line.
– Hold this position for 10-15 seconds and return slowly to the starting position.
– Aim for 8-10 repetitions.
**Ensure that your gluteal and abdominal muscles are tightened during the movement to
maintain proper bridge form.


© 2019 BackIntelligence.com // [email protected]

3. Prone Leg Raises

The prone leg raises exercise engages the butt muscles and low back muscles.

How to perform it:


– Lay face down with your palms on the floor under your forehead.
– Squeeze your glutes and straighten one leg, then lift it a few inches off the ground.
– Hold the leg up for 3 seconds (isometrically) before bringing it down.
– Lower your leg to the floor with your knee remaining straight.
– Switch Legs
– Do 15 reps each side, for 2-3 sets.

Next exercise is on the next page…


© 2019 BackIntelligence.com // [email protected]

4. Plank

This exercise is ideal for strengthening both your deep core and gluteul muscles.

How to do it:
Begin lying on your stomach with your forearms against the mat.
– Engage your core and lift your body so that you are resting on your forearms and toes.
– Hold the plank position for 30-60 seconds.
– Aim for 2 to 5 repetitions of this exercise.
– When you’re ready, increase the intensity by increasing the time you hold the plank in 10
second increments.
** Ensure to keep your back straight throughout the entire exercise.

Next exercise is on the next page…


© 2019 BackIntelligence.com // [email protected]

5. Side Plank

The side plank is perfect for strengthening the sides of your core muscles and low back.

How to do it:
Begin by positioning your body sideways.
– Place one elbow in a 90 degree angle and stack your feet and legs together with one side of
your hips and legs touching the floor.
– Now brace your core and butt muscles and lift your hips off the floor.
– Support your weight on your elbow and feet.
– Try to keep your whole body aligned from top to bottom.
– Hold the lifted position for 30 sec to 1 minute.
– Now do the side plank on the other side.
– Repeat 3 times on each side.
** Ensure to keep your back at a neutral position throughout the entire exercise.


© 2019 BackIntelligence.com // [email protected]

6. Dead Bug (Alternate both sides)

This exercise helps to increase deep core strength, and it also helps to improve hip and trunk
stability.

How to do it:
– Begin lying on your back with your arm extended towards the ceiling.
– Bring your hips, knees, and feet to 90 degrees.
– Exhale to bring your ribcage down and try to flatten your back onto the floor by rotating your
pelvis upwards and squeezing your gluteal muscles (this is the starting position for this exercise
that you need to hold throughout the movement).
– Start the exercise by extending your left leg, straightening at the knee and hip and bringing the
leg down to just above the floor (don’t let your lower back arch); at the same time, lower your
right arm above your head to just above the floor.
– Keep your abdominal and gluteal muscles tightened and return your left leg and right arm to
the starting position.
– Repeat with your right leg and left arm.
– Alternate sides for 20-30 repetitions.


© 2019 BackIntelligence.com // [email protected]

DONE!
Do these 2-3 times a week.

Check out our youtube channel here:


https://www.youtube.com/Backintelligence

Leon Turetsky
CEO and Founder of BackIntelligence.com
Questions? Email us at [email protected]

Visit us at
BackIntelligence.com for
more back pain advice!


© 2019 BackIntelligence.com // [email protected]

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