Remember, a strong core means a strong, pain free back! Engaging your core is essential whether you're sitting in a chair to training for a 5K walk/run.

Also, don’t forget to stretch before and after you workout.

Supine Pelvic Tilts

  1. Starting Position: Lie on your back with your knees bent and both feet flat on floor. Your arms are out to your sides in a "T" position palms facing up.
  2. Downward Phase: Exhale. Using your abdominal muscles, press your low back into the floor. Do not lift your hips or let your tailbone roll up off the floor. Hold this position briefly.
  3. Upward Phase: Inhale. Tip your pelvis in the opposite direction creating an arch in your low back/increasing the space between the low back and the mat. Do not lift your hips or let your tailbone roll up off the floor Hold this position briefly before returning to your starting position.

Bird-Dog

  1. Starting Position: Get on your knees.  Bend over at your waste with your placed shoulder length apart on the ffloor.
  2. Slowly extend your right arm and your left leg out straight.  Hold this for two counts, lower your arm and leg on a two count, and switch then switch so your left arm and right leg are extended out.
  3. Perform this 8-12 times.  Rest for 30-45 seconds and repeat 1-2 more times for a total of 2-3 sets.

Side Plank

  1. Start with your side on the floor.  Lift up and rest on your elbow with your body straight.
  2. Hold this position for 5-20 seconds (while continuing to breath).  Slowly lower your body back to the floor.  Rest for 30-45 seconds
  3. Repeat 1-2 more times for a total of 2-3 sets.  Alternate sides to work both sets of oblique muscles.

Front Plank

  1. Start on the floor.  Lift up so your body is supported on your elbows.  Keep your back straight.
  2. Hold this position for 5-20 seconds (while continuing to breath).  Slowly lower your body back to the floor.  Rest for 30-45 seconds.
  3. Repeat 1-2 more times for a total of 2-3 sets.

Downward-Facing Dog

  1. Start on the floor.  With your arms outstretched, shoulder length apart, hold your body up with your back straight.
  2. Hold this position for 20-30 seconds.  Return to a comfortable resting position and rest for 30 seconds.
  3. Repeat stretch 1-2 more times.

Cobra

  1. Start on the floor.  With your hands on the floor next to your chest, raise your body up, leaving your hips on the floor.
  2. Hold this position to stretch your core and back for 20-30 seconds.  Return to a comfortable resting position and rest for 30 seconds.
  3. Repeat stretch 1-2 more times.

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