top of page
Cat cow
Start on all fours, shoulder stacked over wrist, hips stacked over knee. Slow and controlled: start to arch your back, your stomach will drop towards the ground, go as far as you can comfortably arch. Next, "unlock" your spine one vertebrae at a time, tucking your tailbone under and rounding your back. Work to get as much control over each vertebrae as possible
Frog pose
Start on all fours, lower down to your forearms, move your legs out, putting weight on the inside of your knee. Go out as far as you comfortably can manage. Push your butt backwards, use your forearms to help. If the stretch is too intense bring your heels closer together. Do not rush, long breath out when you feel the intensity of the stretch
Ride the wave
Start on all fours. Push your butt back towards your heels into child's pose. Like a wave come forward. Slowly lower your hips to the ground into full or modified scorpion. Pay attention to how your low back feels, if it hurts when extended do not take your hips all the way to the ground
Plank
One of the most common core exercises, but too often it is done incorrectly. Shoulder stacked over hip, tailbone tucks slightly, do not let your stomach sink towards the ground. Do not let your low back arch. Do not round your upper back. Hold a strong core in the neutral spine position, as demonstrated on the right
Shinbox
Great for hip mobility. Sit on your butt, take one leg behind you and the other in front of you. Demonstrated above, my left foot is close to my right knee. If you want a more intense stretch, give space between these two. Push off through your legs, bringing you butt off the ground, ribs stacked over pelvis. Notice the inside of the back foot keeps contact with the ground. Contact of the front foot will roll from outside to the top of the foot. Switch legs and do the same amount of repetitions for each
FFE split squat
Start with the ball of your foot on an elevated surface that will not slide. Stairs are a great option. The goal is to cover your calf with the backside of your leg on the elevated foot. On your other leg try to get your knee to the ground, stay high on the toes of this foot. Do not let your back excessively arch. You should feel a big stretch in the front of your hip on the right side and the deep muscles of the quad working on the left side. Switch sides and repeat.
Squat
We have all squatted. The goal here is to improve the quality of your form. Only go to a depth that you can maintain a neutral spine. If you feel your lower back start to compensate, let your chest come down, this will help to maintain a neutral spine. Try to get your hips level with your knee. Slowly lower into this position and own the bottom portion of the squat by holding for a few seconds. Explode up out of the bottom, standing all the way up, until your shoulders are stacked over your hips.
Birddog
Another common core exercise that is often performed incorrectly. We are going to perform all the reps on one side until moving to the other. This will help you to improve the quality of your form. Opposite arm and leg extend out as far as you can, hold at this end range. Stomach does not drop down, low back does not arch. Hips stay level to the ground. Bring opposite knee and elbow together, hold for 3 breaths, this is one repetition. Switch sides and repeat.
Downdog
Start in a high plank with shoulders stacked over wrists, strong core. Push through your hands, your head comes between your arms. Butt lifts into the air, your heels may lift off the ground depending on how tight your hamstrings are. Try not to let your back round. Pull your tailbone towards the back of your head, feel a deep stretch in the hamstrings
Kneeling windmill
Kneeling on one leg, the other leg moves towards your side, flat on the foot with knee bent. On the kneeling side, bring your hand to the mat, push your butt back towards your heel. With your opposite hand, reach towards the sky, eyes looking the same way. Squeeze your butt and return to the start position. Spine should stay neutral. This movement works on rotation while hinging from the hips.
Hollow hold
Start in the hook lying position. Low back makes contact with the ground, it does not lose contact for the duration of the exercise. This is an isometric exercise that you hold. Lift head and a slight portion of your upper back off the ground. Feet lift off. If you cannot keep contact bring your knees in towards your chest. If you want to make it harder, hands go further overhead, legs extend and feet go further away from your body. If you have neck pain use your hands to support your head.
Pushup
To make a pushup easier, use an elevated surface. Make sure it is a stable non-moving structure. A kitchen countertop is often a convenient and good option. Find lower surfaces to progress until you can do these from the ground. Use a moving plank position (shoulder, hip, and knee stand in line. Heel will lift off the ground. Lower your chest towards the chair, do not let your stomach drop. Push away from the chair until your arms are fully extended to the starting position.
Side plank dips
Shoulder stacked over elbow. Hips stay stacked over one another, do not let them roll forward or back. As a regression you can keep your bottom knee on the ground. The image above demonstrates using your foot instead of the knee, this is a progression. Top leg crosses to the front. Lift your hips off the ground, hold for a second, lower your hips back down to the ground, slow and controlled.
bottom of page