LIFE+ Blog

Marching

1. Lie down on a flat, firm surface with both knees bent
2. Lift one leg off the surface while keeping the other leg still
3. As you lower the leg back to the surface, keep your core engaged so that your back does not arch
4. Alternate legs

Leg Extensions

1. Lie down on a flat, firm surface with both knees bent
2. Straighten one leg and slowly lower it just before your heel touches the surface (you may feel your back start to arch as you lower your leg; this is where you really have to engage your core to prevent that)
3. Bend the leg back to the starting position and alternate legs

90/90 Heel Taps

1. Lie down on a flat, firm surface with your legs in the air (hips and knees bent to 90 degrees)
2. Slowly lower one leg onto the surface until your heel taps the surface (again, you may feel your back start to arch as you lower your leg; keep your core engaged!)
3. Bring the leg back to the starting position and alternate legs

90/90 Leg Extensions

1. Lie down on a flat, firm surface with your legs in the air (hips and knees bent to 90 degrees)
2. Straighten one leg and slowly lower it just before your heel touches the surface (I’m sure you’re noticing the trend now; keep the core engaged at this part!)
3. Bring the leg back to the starting position and alternate legs

And there you have it!

The above are four simple core stabilization exercises that progressively get harder in order to really challenge your core. This is usually a good starting point for individuals with low back pain to help improve core activation and endurance. Just make sure you are mindful of engaging your core whenever you’re doing daily activities like driving, walking, or even standing!

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