BACK & CORE STRENGTHENING

An Introduction

PROGRESSIVE CORE
whyiexercise.com STRENGTHENING
Robert B. Cowell, PT
 INTRODUCTION
Back & Core Strengthening includes rehab and fitness exercises that have helped my physical therapy patients
for years. As you practice the exercises, you’ll find that the workout routines are balanced, switching back and
forth between abdominals, back muscles, upper body and lower body. Alternating muscle groups this way
protects you from excess fatigue, so that you can get high quality work from each muscle group throughout
your workout.

I designed the exercise illustrations myself so that correct technique would be clear and obvious to my readers.
Create long straight lines with your body as shown in the illustrations, and you will train your muscles to
support your spine properly. You can see a number of these exercises in motion at whyiexercise.com. Click
on the videos found in my article about back strengthening exercises.

Robert B. Cowell, PT

•Physical therapist with 17

years of experience. This e-book is taken from Progressive Core Strengthening (PCS), my comprehensive guide to core
training. PCS includes introductory, intermediate and advanced exercises; 24 weeks of training in all.
•Chronic pain specialist. PCS also includes corrective exercises with detailed anatomy diagrams. Corrective exercise reprograms
your core, helping you perfect your form and protect your back.  Find out more at whyiexercise.com.
•Expert in exercise program
design for all ages & ability
levels.

Please consult with your

health care provider before
beginning any exercise
program. The author does not © 2014 Robert B. Cowell, PT
accept responsibility for any
All rights reserved. No part of this book may be reproduced, utilized or distributed in any form or by
loss which may arise from
reliance on information any electronic, mechanical, or other means, now known or hereafter invented, including xerography,
contained in Back and Core photocopying and recording, or in any information storage and retrieval system, without the written
Strengthening. permission of the author.
An introduction to

BACK & CORE STRENGTHENING

OVERVIEW 2
How to use this book, protecting your back with your core,
and the exercise directory.

TRAINING SCHEDULE 5
8 week progression with target repetitions to keep you
moving forward.

THE EXERCISES 6
Strengthening for the abdominals, back and hip
muscles, obliques and shoulder stabilizers.

GUIDE TO EXERCISE EFFORT 15

Get the most benefit from your workout by adjusting
your level of effort.

PROGRESSIVE CORE STRENGTHENING

 2
Click on an
exercise to go
directly to the
instructions for that
exercise.
Illustration shows
which muscles are
being trained by
the exercise.

Click on the top left picture in the

instructions to return to the directory.

How to use
this e-book. Common exercise errors Try the next level of difficulty. See the
framed figure at the lower part of the page.
are in black and white.
 3

Protecting your back with your core.

Use the focused breathing technique below to help support your spine during the workout.

INHALE Take a deep breath in through your nose.

Notice how your lower rib cage expands Take 3-4 full breaths at a
when you do this. Inhaling this way time. Rest briefly, then
consistently will help keep your neck and repeat for 10 breaths total.
shoulders relaxed when you workout.

Now exhale through pursed lips, as if you were blowing up a balloon. Notice the
EXHALE tension in your abdominals you create when you do this.* Practice pursed lip
breathing so that you can maintain this level of tension in your abdominals during
the exercises. It helps protect your back from excessive, straining movements.

*Use this method whenever the exercise instructions call for “tensing or tightening
your abdominals”.

These breathing exercises will make it easier for you to My book Progressive Core Strengthening
match the form you’ll see in the workout illustrations. As
incorporates the breathing techniques above into
you develop this skill with the core and back exercise
routine, you’ll be able to protect your back more easily a full program of corrective exercise. Corrective
during sports, upper and lower body workouts and any exercises give you more control over the position
other physical activities, like helping a friend move. of your back when you workout.
 4

BACK & CORE EXERCISE DIRECTORY

#1 Tabletop #2 Bridge

#3 Forearm Plank #4 The Dart

#5 Side Dart #6 Airplaning

#7 Pilates Crunch
 5

Back &
BACK and
CORE Core Training
TRAINING Schedule
SCHEDULE
Moderate to Vigorous to
Week 1 Vigorous Week 4 Week 5 Hard Week 8
effort effort

#1 Tabletop 3 reps with 3 full 6 reps with 3 Wall Marching 15 reps (L+R) 25 reps (L+R)
breaths full breaths

#2 The Dart 8 sec x 3 12 sec x 5 Double Scissors 12 reps 20 reps

#3 Forearm Plank 8 sec x 3 12 sec x 5 Forearm Plank on 8 sec x 3 12 sec x 5

Toes
#4 Side Dart 8 sec x 3 12 sec x 5 SD with flutter 15 reps (L+R) 25 reps (L+R)
kicks

#5 Airplaning 4 reps (L+R) x 3 6 reps (L+R) x 4 Airplaning with 4 reps (L+R) x 3 6 reps (L+R) x 4
sec sec elbow to knee sec sec

#6 Pilates 4 reps 8 reps PC with leg 5 reps 8 reps

Crunches extensions

#7 Bridging 8 sec x 3 12 sec x 5 Single Leg Bridge 5 sec x 4 reps 5 sec x 8 reps
(L+R) (L+R)

8 weeks of core training are mapped out for you above. If you are new to core exercise or if you have been inactive for
a while, start with the number of repetitions shown in Week 1. Use a moderate effort (a 5 on a 1-10 scale), where you
can feel your muscles working, but without a significant level of fatigue. This allows you to focus your effort on correct
technique. The static hold positions in several of the exercises make it easier for you to learn and practice correct form.

Gradually increase your repetitions and hold times with each workout as you are able, working toward the numbers in
Week 4. Once you can complete the entire routine with the number of repetitions shown in Week 4, switch to the
second routine, beginning in week 5. Now that you are more familiar with the exercises, use a more vigorous effort, but
not a maximum effort. Compare your form to what you see in the illustrations and make adjustments as needed.

Refer to the chart on p. 13 for more info on exercise effort. Practice the exercises 3 times per week. The routine takes
12-15 minutes to complete.
 6
Tabletop
Lie on your back with your knees bent and feet flat on the
floor. Then raise one leg at a time in the air, with your
knees bent 90 degrees.

Hold this position through 3 full breaths (a deep inhale and

Hold this position
full exhale). Each time you exhale, increase the tension in
through 3 breath cycles. your abdominals. Maintain this tension throughout the
exercise to protect your back.

Repeat 3-6 times

3 full breath cycles each time.

ABDOMINAL EXERCISE

Wall Marching
✗ ribs protruding
To increase the challenge, extend 1 leg out at a time to touch a wall, as if
you’re marching on the wall. The further you have to reach to touch the
wall, the more challenging the
head tilted exercise.
back
15-25 reps each leg.

If you look like the picture above, try placing pillows under
your neck and upper back for extra support.
 7
1
Bridging
Lie down with your feet at hip width and your heels spaced comfortably
from your bottom as shown. Roll your hips back so that they lift up from
the mat, and continue the movement up the spine, lifting your bottom and
2 then one vertebra at a time from your exercise mat.

Continue lifting your bottom upward until there is a straight line from your
shoulders to your knees. Hold this position. To help straighten your back
100%, think of reaching your knees forward past your ankles, and also
push your arms down into your mat.

Repeat 3-5 times.

Hold (#3) for 8-12 seconds each time.

3
LOWER BODY & CORE

Single Leg Bridge

Don’t let your hips drop

when holding the top
✗
position

To increase the challenge, straighten one leg at the top and keep it in line with
the rest of your body. Hold this position 5 seconds and then switch legs without
moving your lower body. Rest briefly and then repeat the sequence 2-3 more
times.
 8
1 Start on your stomach, bearing
weight on your forearms.

Straight line through the

center of your body

Forearm Plank 2
Step 1: Lying on your stomach, rest on
your forearms with your elbows directly
under your shoulders.

Step 2: Press down on your elbows until your shoulder blades are spaced wide on your back
(instead of being pinched together). Straighten your upper back if it rounds when you do this. Brace
or tighten your abdominals to lift your waist off the floor. The end goal is to form a straight line
from the top of your head to your knees. Check in a mirror or have a workout partner take a look.
Hold this position 10-15 seconds, then lower your waist to the floor, rest and repeat. UPPER BODY & CORE

Repeat 3-5 times.

Hold for 8-12 seconds each time. Forearm Plank on Toes
Lift your knees from the floor and form a straight line through your entire

✗
body. Keep your abdominals firm and lift your chest so that your back stays
straight.
head & neck out of
alignment Repeat 3-5 times.
Hold for 8-12 seconds each time.

abdomen is sagging
 Start position
9

Think of your feet & the top of

your head stretching outward
in opposite directions.

The Dart
Lie on your stomach with your arms at your sides. Reach the top of your head and the soles of your
feet in opposite directions until your upper body, knees and feet are off the floor. Reach your
fingertips toward your heels, pulling your shoulder blades down away from your ears. Keep your
arms as straight as possible and then squeeze your shoulder blades together. Don’t rest your arms
against your sides. Instead, think of reaching toward your toes. Keep the back of your neck long so
that the top of your head points forward. BACK EXERCISE

Repeat 3-5 times.

Hold for 8-12 seconds each time. Double Scissors

head tilted
back too far
✗ legs aren’t straight

Starting from the Dart position, open your arms and legs to the
side as shown. Then “close the scissors”, returning to the Dart
position and repeat. Keep your arms and legs elevated off the
mat throughout this exercise.

Repeat 12-20 times.

knees touching the arms need to be higher
floor
 STARTING POSITION 10
Stretch your feet & the top of your head
outward in opposite directions.

Side Dart
Lie on your side with your top arm
resting on your side and your bottom
arm supporting your head.

Then tighten your abdominals and reach the top of your head
and your feet in opposite directions until your head, knees and
feet are off the floor. (Straighten your bottom arm as you do
this.)

Reach the fingertips of your top arm toward your heels, so that OBLIQUE EXERCISE
you pull your shoulder blade down & away from your ear. Keep
the back of your neck long rather than tilting your head back.
Side Dart plus flutter kick
Repeat 3-5 times.
Hold for 8-12 seconds each time.

Head
✗ To increase the challenge, perform a small flutter kick
tilted back Legs aren’t back and forth with each leg while holding the Side
Back is arched
straight Dart. The kicks are 6-9 inches (not quite the length of
your foot). Keep your trunk completely still as you kick.

Repeat 15-25 times with each leg.

 11

Airplaning
From hands and knees position, extend your L
leg behind you. Straighten your knee and hold
your leg straight out from your hip. Hold your
trunk steady as if there was a cup of coffee
balancing on your back.

Hold your L leg up as you reach your R arm

forward, maintaining a steady trunk. Hold 3-4
seconds and reach as far as you are able with
4-6 reps each side
your L leg and your R foot. Lower your arm and
leg and repeat, raising your arm and leg at the 3-5 second hold at the top
same time.

BACK EXERCISE

✗ Airplaning with elbow to knee

back is
neck out of line leg isn’t
overarched
straight

To increase the challenge, touch your elbow to your opposite knee

between arm / leg extensions. Keep your foot from touching the floor as
you do this.
 12
1 Inhale and reach for the ceiling,
then exhale and curl forward. Reach
past your thighs as you curl up. START POSITION

Pilates Crunches
Step 1: From the start position (see above), reach your
2 fingertips straight up, as high as you can. Then,
maintaining straight arms, curl forward into the crunch
position until your shoulders are off the floor.

Step 2: Inhale and hold this position, reaching past your

thighs. Exhale, holding the ‘crunch’ and reach your arms
further forward.
ABDOMINAL EXERCISE
Inhale and hold this position.
Then exhale and reach further forward. Step 3: Inhale, reaching for the ceiling again, then
gradually lower to the start position.
3

3b Repeat 4-8 times

3a Pilates Crunch with
leg extensions

3a: Inhale, hold your body still and reach up.

3b: Then exhale and lower to the start position.

See the next page to learn proper neck To increase the challenge, straighten your legs during
step 3.
positioning for this type of exercise.
 13
✗

Neck position for Pilates Crunches

Chin too far from chest
and similar core exercises

✓ Having good neck position allows you to train your core muscles
the right way and avoid straining your spine. For good alignment
during Pilates Crunches and any similar exercise, lift your head in a
about 1½ inches natural curve along with the body, as you see in the center picture.
between chin & chest
Don’t let your head lag behind, as in the top picture. This may
happen if your neck muscles are weak. On the other hand, don’t
press your chin against your chest, as you see in the bottom
picture. This may be due to overusing your neck muscles in place
Good neck position of weak abdominals. If your rib cage is sticking out it can throw
off the alignment of your neck as well.

✗ In either case, you can use pillows to support your neck and upper
back for this exercise until your neck position begins to improve.

Chin too close to chest

 14
BONUS EXERCISE!

The 100
Pulse your arms
4-6 inches,
2 times per Start on your back in the Tabletop position: legs
second in the air and knees bent 90 degrees. Begin the
exercise as in Pilates Crunches (p. 11). Reach
forward past your thighs as you curl your upper
body off the floor.
Exercise movement: With palms facing down,
pulse your arms toward the floor and back up 2
times per second, holding still in the crunch
position. Pulse height is about 4-6 inches. Keep
your arms straight throughout the exercise.

Repeat for 70-100 pulses

Squeezing a pillow between your

ankles will also increase the
Increase the difficulty level by
challenge to your core muscles.
straightening your legs. Try the first
half of the pulses with straight legs.
You can finish with bent knees (as
shown above) if you get too fatigued.

ABDOMINAL EXERCISE
 15
EXERCISE EFFORT
How fatigued are your muscles? How heavy is your breathing? Use the 1-10 exertion scale to rate your effort.

1 Effortless If your effort is:

2 Almost no effort
3/10 (Very Light)

3 Very Light You have no sense of muscular effort.

4 Light 5/10 (Moderate)


You can feel your muscles working and you notice light
5 Moderate Beginners
fatigue.

start here 6/10 (Vigorous)


6 Vigorous You have moderate muscle fatigue with this exercise.

7/10 (Hard)

7 Hard You notice muscle fatigue increasing quickly during this
activity. You can feel changes in your breathing.

8 Very Hard 8/10 (Very Hard)


Your breathing rate and pulse have noticeably increased.
You have significant muscle fatigue, and it takes
9 Extremely Hard concentration to perform the exercise correctly.

9/10 (Extremely Hard)


10 Maximum Effort Breathing is heavy, pulse is fast. Muscular fatigue is very
high. You complete the exercise just short of muscle failure.
 16

Your intro to core strengthening was created by

the author of Progressive Core Strengthening.

Train your muscles safely.

Build your strength continuously.
 © 2014 Robert B. Cowell, PT
All rights reserved. No part of this book may be reproduced, utilized or distributed in any form or by
any electronic, mechanical, or other means, now known or hereafter invented, including xerography,
photocopying and recording, or in any information storage and retrieval system, without the written
permission of the author.