Mid Section - Lower Back
Side Bend
Instructions
- Start in standing position.
- Hold resistance band with other side under your feet.
- Start with tension, keep weight balance.
- Lower shoulder same side as cord, inhale and raise trunk to other side
Purpose
Holding body erect in lateral plane and avoid bending
Tip
- When lowering your shoulder, maintain body alignment. Do not lean forward or backward.
- Remain in the shoulder dropped position for 1-2 sec before returning back to starting position to get maximum resistance.
Plank Exercise Variations
Instructions
Pick 1-2 variations and do them for 30-60s each
Beginners:
Forearm Plank: https://youtu.be/4ipd7IbsKZs?t=55
- In a prone position, prop your weight on your forearms and toes.
- Keep a straight line from your head to your feet and brace your abs to maintain a neutral position
Pushup Plank: https://youtu.be/4ipd7IbsKZs?t=10
- In a prone position, prop your weight on your hands and toes.
- Keep a straight line from your head to your feet and brace your abs to maintain a neutral position.
Pushup Plank Shuffle: https://youtu.be/4ipd7IbsKZs?t=61
- In the Pushup Plank position, take two steps to the left and then two steps to the right.
- Alternate with your left arm and right leg and then your right arm and left leg
Intermediate:
Sidearm Raise: https://youtu.be/4ipd7IbsKZs?t=20
- In the Pushup Plank position, raise your left arm so it’s parallel to the ground.
- Hold for two seconds and return to the starting position.
- Repeat on the right side. Maintain a neutral spine position for the duration of the exercise.
Frontarm Raise: https://youtu.be/4ipd7IbsKZs?t=36
- In the Pushup Plank position, raise your left arm so it’s parallel to the ground.
- Hold for two seconds and return to the starting position.
- Repeat on the right side. Maintain a neutral spine position for the duration of the exercise
Spiderman Plank: https://youtu.be/4ipd7IbsKZs?t=86
- In the Pushup Plank position, bring your left knee to your left elbow and hold it for about two seconds.
- Return to the starting position and repeat with your right leg
Advanced:
ForeArm to Pushup Plank: https://youtu.be/4ipd7IbsKZs?t=74
- Begin in the Pushup Plank position and carefully lower yourself to the Forearm Plank position.
- Alternate positions for the duration of the exercise
Two-point Plank: https://youtu.be/4ipd7IbsKZs?t=131
- In the Pushup Plank position, raise your left leg off the ground while lifting your right arm at the same time.
- Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground.
- Hold for about 2 seconds and then return to the starting position.
- Repeat wiith the opposite leg and arm.
Two-point Plank Forearm Position: https://youtu.be/4ipd7IbsKZs?t=150
- In the Forearm Plank position, raise your left leg off the ground while lifting your right arm at the same time.
- Your left leg should be about 12-18” off the ground and your right arm should be parallel to the ground.
- Hold for about 2 seconds and then return to the starting position.
- Repeat with the opposite leg and arm
Purpose
Planking is a versatile exercise as it works on many areas of the body:
- Rectus Abdominus (these are what you see if you have six-pack abs)
- Internal and external obliques (the part of your abs on the side of your torso)
- Transverse Abdominus (the deepest part of your abs that support your spine)
- Lower Back
- Hips
- Glutes
Lying Reverse Trunk Twist
Instructions
- Lie face-up with arms out to the sides palms down (T).
- Raise legs 90% and touch the floor with outside foot.
- Inhale as you lower legs inhale as your raise them.
Purpose
Midsection flexibility and external & internal obliques
Tip
Beginner: Do the Exercise at SLOW but SMOOTH speed to get familiar with running movement pattern.
Intermediate: Do the Exercise at SLOW but SMOOTH speed to get familiar with running movement pattern.
Advanced: Increase resistance by adding weight to your ankles.
Reverse Sit-ups
Instructions
- Do not EVER let your legs touch the ground
- Keep your legs straight
- Keep your hands flat on the ground
Purpose
- Works lower abs that powers your knee drive
- Works your external and internal obliques to maintain trunk stability
Tip
Beginner: “crunch upwards”
Intermediate: go unto ~30 deg angle hold, before going back to starting position
Advanced: add weights to your ankles for increase resistance