Here we go. Week #2! These exercises will work on the posterior chain of your core. However, the plank will work all muscles in your body! These are great exercises to improve your posture and core strength.
Bird Dogs
Start in the quadruped position. Brace your abdomen. Lift your right arm and left leg simultaneously. Alternate each side. Repeat 10# each
Watch out for:
Go slowly
Too much movement in your torso. You should be able to hold a glass of water on your back without spilling it.
If you have knee pain, place a pillow underneath your knees.
Plank
Start in the push-up position. Your body should make a straight line from your heels to the top of your head. Draw your navel toward your spine and tighten your buttocks. Press yourself away from the floor, so you do not sink into your shoulders. Look at the floor to keep your head in a neutral position and breathe normally. Hold for at least 10 seconds and lower yourself back to the floor.
Watch out for:
hiking your butt in the air
Dropping your hips toward the ground creates a large extension in your back, putting too much pressure on your back.
Holding your neck in an awkward position. Keep your eye gaze 6" above your hands.
Bridging
Lie on your back with your knees bent and your feet flat on the floor, approximately hip-distance apart. Take a deep breath in and as you exhale lift your butt off the ground. Come up high enough that your body makes a straight line from your shoulders to your knees. Don’t press up so high that you can’t see your knees. Hold for a count of 3 seconds and repeat 10Xs.
Complete this series three times each. Remember, if it does not challenge you, it will not change you.