T Stand

Starting Position

Stand with feet together. Slowly bend from hips to lower torso, touching fintertips to ground.

Action

EXHALE: Lift right leg behind you to hip height, keeping hips level. Bend left knee slightly if needed. Hold for 5 counts.

INHALE: Return to start and repeat on other side for one rep.

Special Instructions

Try to keep weight on left leg and only slightly on hands (fingertips). Keep abs tight.

Muscles Worked: Abs, Lower back, Hamstrings

Slow Swimming on Ball

Starting Position

Begin in a kneeling position with the ball under your abdomen. Walk you hands out until they touch the ground right under your shoulders and your toes are also touching the ground. Allow your weight to press into the ball.

Action

Slowly raise your right arm and left leg up into the air, balancing on the other hand and leg that are touching the ground. Lift as high as you can, until both leg and arm are parallel to the floor. Hold for 1-3 seconds. Slowly return to start. Repeat with the opposite sides to complete one rep.

Special Instructions

Keep your head and neck in a neutral position. Make it easier: Work your way up to this exercise by practicing in the same position but lifting only one limb at a time.

Muscles Worked: Lower back

Leg Lifts with Ball

Starting Position

You will need a bench to perform this exercise. Begin this exercise by lying forward with a Swiss ball between your abdomen and the bench. Firmly grasp the bench with both hands reaching over the Swiss ball.

Action

EXHALE: Raise your legs off the ground and arch your back to a comfortable position so that your legs are slightly bent and your heels cross a plane higher than your head.

INHALE: Lower your back down to the starting position and repeat. Try to do 2 sets of 10-12 repetitions.

Special Instructions

This is a very difficult balancing exercise. Use extreme caution and start slowly. Keep a very firm grasp of the bench with your hands, using your upper body and abdomen as a brace against the ball for leverage to raise your heels.

Muscles Worked: Lower back, glutes

Swimming

Starting Position

Lie facedown, arms and legs outstretched a few inches above floor, head in line with spine.

Action

Raise left arm and right leg off floor. Lower and repeat with right arm/left leg. Return to start and repeat the series.

Special Instructions

Don't lower arms or legs completely until the end of the set. Don't hold your breath.

Muscles Worked: Lower back

Superman

Starting Position

Lie facedown on the floor, legs together and straight, arms straight and extended above your head. Keep your head/neck in a neutral position.

Action

Keeping limbs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. Hold for a slow 30 counts.

Special Instructions

Don't hold your breath! Try to keep breathing steady and even. Make it easier: Hold for fewer counts and don't raise legs/arms quite as high. Change it up: Lower to the ground to complete one rep and do a 2-3 sets.

Muscles Worked: Lower back

Bridge-Ups

Starting Position

Begin seated on floor, knees bent, feet flat, arms bent with hands on floor below shoulders.

Action

EXHALE: Straighten arms (don't lock elbows), allowing butt/hips to rise off of ground until your body from your head to your knees is in a straight line parallel to the floor. Hold for 2 counts.

INHALE: Return to starting position for one rep.

Special Instructions

Keep glutes squeezed and tailbone tucked in. Tighten abs to help straighten body. At highest position, knees should be bent at 90 degrees.

Muscles Worked: Abs, Lower back, Shoulders

Back Extension with Ball

Starting Position

Begin very close to a wall, facing away from it. Pull the ball into your legs as close to your body as possible. Keep your toes firmly on the ground and the soles of your feet flat on the wall behind you. Straighten legs so that weight is evenly distributed between your feet (at the wall) and the ball. Adjust the ball if necessary so that it is under your hips. Place your hands behind your ears or across your chest.

Action

EXHALE: Extend from your hips- Bringing your torso upward toward the wall as high as possible. Hold for 1-3 counts.

INHALE: Slowly return to starting position to complete one rep.

Special Instructions

Make sure your feet are flat on the wall and that your weight is pressed into them for stability.

Muscles Worked: Lower back