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Can’t Get Down On The Ground? Try These Core Exercises!

Can’t Get Down On The Ground? Try These Core Exercises!

by | Jun 5, 2022 | Blog, Core, Exercises

Whether we want to simply mix things up, or it’s due to injury or health concerns, there are reasons why floor core work may not be right for us. But that doesn’t mean we don’t want to, or can’t, train hard and really challenge our core from all angles.

And actually there are a ton of core exercises that don’t require us to get down on the ground that are extremely beneficial even if we can do floor core work!

We can use non-floor core moves to work everything from our shoulders to our knees down our frontside and our backside.

We can literally work our entire core with a variety of tools and both rotational and anti-rotational moves.

And these 3 moves are a great way to work everything without getting down on the ground no matter your fitness level.

But first I do just want to mention the importance of that mind-body connection and being intentional with these moves.

If you just rush through these movements without focusing on what you feel working, you will not get the full benefit.

Focus on the push and pull of muscles. Focus on powering rotation and decelerating the movement. Focus on fighting rotation.

Really focus on what you feel working.

And if you feel your lower back taking over during any of these moves, do not be afraid to regress to progress.

Too often we just DO moves, we train harder, without focusing on what is actually working.

This is what perpetuates overload and injury. It’s what can make us super frustrated we aren’t seeing results while working really hard.

It’s because it’s not just enough to work hard and sweat and feel tired.

We do not want to waste effort!

So really focus on what you feel working and don’t get ego in advancing too quickly.

If you don’t feel your abs or obliques or glutes working, but instead your lower back, it’s time to step back or even change how you cue the move to yourself!

So what are the 3 amazing non-floor core moves to really target those abs, obliques, glutes, quads and even back?

 

3 Killer Core Moves You Don’t Need To Get Down On The Ground To Do….

#1: Rotational Swing

Standing core moves are a great option if you can’t get down on the ground. And you can do some amazing rotational exercises while standing to target those abs, obliques and even your glutes.

Rotational moves, like the rotational swing, are key to include because you aren’t just learning how to accelerate rotation but also DECELERATE and stop it.

It’s key we learn how to control rotation so that we avoid injury in everyday life and can prevent unwanted twisting through our spine.

The Rotational Swing is a great variation of that traditional hip hinge that targets the abs and obliques even more while still working the glutes and training that hip hinge movement pattern.

To do the Rotational Swing, you can use a Dumbbell or Kettlebell. Hold the weight in both hands while standing tall with your feet about hip-width apart.

Hinge at your hips to hike the weight back between your legs to start the swing.

Squeeze your glutes as you push the ground away and stand up tall, swinging the weight out in front of you.

Do not pull the weight forward with your arms. Use the glute drive to power the swing.

Then as the weight begins to lower back down, hinge at your hips, slightly pulling the weight outside one hip.

Rotate your torso slightly to allow the weight to swing outside one hip. Sit your butt back as you hinge over to swing the weight back. Make sure you do NOT round over as you hinge back.

After hinging over, swing the weight back and around front and then hinge over again as the weight swings back outside your other hip.

Make sure to squeeze your glutes and push the ground away each time you stand up to propel the weight up and over to the other side.

As you allow the weight to come back outside your hip, make sure to hinge over really sitting your butt back to load your glutes. Brace your abs to avoid twisting further than you need to just come outside your hip and do not let your spine round.

Move quickly with this swing starting light to make sure you can control the weight!

You may start with even a band version of this swing to help you learn to load those glutes and rotate to twist the weight outside your hips. This will apply resistance in a different way but require less control to decelerate the rotation.

#2: Bench V-Ups

Often when we can’t get down to the ground we feel stuck with only standing core moves. And while they are fabulous, we can still do lying and seated core work by using a bench!

So often we forget that we can use other tools to make it easy to lie down and even do seated exercises!

Not to mention using a bench can be a great way to progress and vary the range of motion we can work through to match our needs and goals.

Even if you can get down on the ground, the Bench V-Up is a killer core exercise that allows you to extend that range of motion you would use doing it off the ground.

This exercise is a great ab, hip and quad movement. Just make sure you slightly round your spine using the c-sit or creating a c curve so you aren’t just relying on your hip flexors.

While any ab exercise that uses hip flexion will engage those hip flexors, we want to make sure our abs are working to brace!

To do this move, sit on the front edge of your bench with your legs out straight in front of you and lean back to rest your hands on the bench behind you. You can place your hands over the back edge of the bench with your elbows bent to just slightly support and balance you.

As you lean back, slightly tuck your hips up toward your ribs and lift your heels just off the ground.

Then sit up forward as you lift your legs straight up toward the ceiling. You can use your hands to balance but try not to push off of them too much.

Think about pulling everything together with your abs, crunching your torso up as you lift your legs.

Then lean back and lower your legs so that your heels over just off the ground. Move at a controlled pace and focus on feeling those abs.

If you feel your lower back, you need to modify the movement.

The more you lean back and really use that extended range of motion, the harder this move will be.

To modify, you can do a single leg raise, even bending your knee or start by taking the lower body out of it completely to work on just that hinge back and the ab engagement to control that spinal flexion and c-sit movement!

#3: Anti-Rotational Overhead Press

One essential standing core move, that’s extremely popular, is the Pallof Press or stability press.

This is a great anti-rotational core move.

Anti-Rotational core work is so key so we have that stability and strength to avoid unwanted or unnecessary rotation during movement.

It helps us protect our spine and hips especially. But it can also help us improve our SHOULDER health.

And that’s why I love this overhead press variation of the stability press.

This move is a great way to target those obliques and abs while also working your glute medius, back and shoulders.

To do the Anti-Rotational Overhead Press, anchor a band to the side of you below your waist.

Walk away from the anchor point, holding the band in both hands up at the middle of your chest with your side to the anchor point. You want to feel the band trying to pull you to rotate toward the anchor point with your hands at your chest and feet about hip-width apart.

The wider your feet, the more support you’ll have so by narrowing your stance, you can make the move harder. But only do so if you can actually control the move and fight the rotation.

Engage your abs and obliques as well as upper back to unshrug your shoulders and press your chest out. Flex your quads and squeeze your glutes so you fight the urge to rotate.

Keeping everything engaged, slowly press up overhead without rotating. Then lower back down and repeat.

Move slowly to avoid rotating toward the anchor point as you extend your arms up overhead and bring them back down.

If you want to rotate toward that anchor point, go with a lighter band or move in slightly. You want tension in the band throughout the movement BUT can adjust how much it forces you to work by how far out you step.

You can also make the move harder by bringing your feet closer together for less of a base of support.

If you struggle with the proper thoracic extension to press overhead, you can also perform a chest press straight out instead!

SUMMARY:

Using these 3 moves you can really work your entire core using different planes of motion without getting down on the ground.

You can even combine these moves into a quick burner, performing 30 seconds of work per move or per side for a couple of rounds!

Want more amazing moves and workouts? Follow me on Instagram!

And shoot me a message to let me know what goals you’re working toward. I’d love to help!

–> Follow Me On Instagram

The Most Underrated Cardio Exercise

The Most Underrated Cardio Exercise

by | May 29, 2022 | Blog, Bodyweight, Core, Exercises, Functional Fitness, Pain Relief, Runner's

Want a great move to include in your bodyweight interval cardio workouts that isn’t jumping, but will for sure get your blood pumping?

Want a full-body core intensive move you can utilize in so many different ways?

Ready for a move you can modify to match your fitness level and progress when ready?

Then you’ll love this amazing bodyweight cardio move that will target your shoulders, arms, abs, obliques and even quads –

The Tabletop Crawl!

But wait?! Babies crawl…isn’t crawling easy?!

HECK NO!

This crawl will not only challenge your body but also your mind and coordination.

Unlike the Baby Crawl, your knees are going to hover off the ground.

And with the Tabletop Crawl, unlike the Bear Crawl, you want to focus on keeping your butt down and knees just a few inches off the ground.

You also want to focus on that contralateral movement pattern, or opposite arm and leg working together. This is a great way to improve your coordination, especially for movements like running!

While you can focus on moving faster only and allow a bit more rotation of your core as you crawl, you can also use this move to work on that anti-rotational core strength.

And then you can crawl in every direction using this tabletop or bulldog position, even mixing things up by adding in rotational moves like the Sit Thru, holds or even other crawl variations to the flow!

All of these things make this crawling variation a killer cardio move.

 

So how do you do the basic Tabletop Crawl?

Start on your hands and knees with your knees under your hips and hands under your shoulders. Starting out or to modify this move if you get out of sync as you go through this move, you can always come back to crawling on your hands and knees.

Tuck your toes under and then lift up onto the balls of your feet and hands so your knees hover just a few inches off the ground.

To start with the crawl forward, step forward with one hand and, as you do, step the opposite foot forward, bringing your knee in. Start with small steps and focus on keeping your hips still as you step.

Then step the other hand forward and other foot.

Think small steps as you brace your abs and keep your knees close to the ground. You can continue taking steps forward in this way with the opposite arm and leg moving together or you can reverse your direction and crawl backward.

When you crawl backward, be conscious of taking small steps, especially to start. This requires a bit more upper body strength than the forward crawl oddly enough and often we get more spread out, as we have a tendency to reach further back with our feet when crawling backward, placing more load on our upper body.

As you step one foot back, remember to step back with the opposite hand.

Using this basic forward/backward crawl, you can then add in occasional holds, or even a Sit Thru on each end of the length you’re crawling in. You can also add in little jacks or side to side hops if you want. Or you can even turn over to add in a crab crawl with this tabletop crawl.

You can also use this same crawling position to move LATERALLY.

How do you do the Lateral Tabletop Crawl?

The lateral crawl is a great move to improve your coordination and you may find the movement pattern a bit more challenging to start.

And if you’re thinking I’m too old for this move, you’re wrong! As we get older, including moves that work on our coordination and neuromuscular efficiency are even more key!

They keep us functional strong!

While you can make the lateral crawl an ipsilateral or same side working together movement, it is a great contralateral move.

To do the lateral crawl as a contralateral movement pattern with the opposite hand and foot working together, set up with your hands together under your chest and feet and knees about shoulder-width part.

Then step one hand out wide to the side so your hands are about shoulder-width apart as you step the opposite foot in toward the other. As your hands move apart, your feet move together.

Then to continue laterally, your foot on the same side as the hand you just moved will step to the side as you bring the opposite hand in to meet your other hand.

Move slowly to start keeping your knees hovering just off the ground. You can move as many steps as desired across the space you have then come back the other direction.

Focus on keeping your hips still as you move side to side.

Modifying The Basic Crawl:

While you can always go down to your hands and knees, to start, another way to modify this move that is often a bit more comfortable for the knees if your surface isn’t padded, is to use an incline.

For lateral crawls, you can use a bench as your incline and move along the length of it.

For forward/backward crawls, stairs actually work best as you can place your hands up on a higher step and crawl up a step at a time!

While often we will cheat and modify by allowing our butt to go up in the air during the basic crawl off the ground, we want to recognize this changes how we are activating muscles and will not give us the same ab or quad benefit that the basic tabletop or bulldog position does.

So using an incline can help us really master that positioning!

SUMMARY:

Crawling can be a great way to improve our coordination and our conditioning. It is a great move to include in an interval workout even with traditional moves we love like burpees, if we want to include jumping. It will work our entire core and get our blood pumping.

Try a fun Sit Thru crawling variation in this workout below:

–> 5 Cardio Moves For Fat Loss Workout

The Best Inner Thigh Exercise You’re Not Doing

The Best Inner Thigh Exercise You’re Not Doing

by | Apr 10, 2022 | Blog, Bodyweight, Core, Exercises, Pain Relief

Do you want to tone and strengthen your inner thighs?

Then this move is exactly what you’re looking for!

While we want to make sure we include compound leg exercises in our workout routines that work our entire leg while targeting those adductor, or inner thigh muscles, we also want to make sure that we complement that training with some isolation moves to really hone in on this stubborn muscle group.

That’s why I want to share one of my favorite moves so you can target your inner thighs and really feel them working while improving your knee and hip stability as well.

And bonus!, you’ll work you’re entire core, especially those obliques and even that glute medius, to target two other stubborn areas the love handles and side butt!

So what is this amazing inner thigh and core move?

It’s the Bench Side Plank Adductor Lift or the Copenhagen Plank!

This move is deceptively hard though so be conscious of the cues as you set up and watch for the modifications so you can make sure you adjust the move to fit your current fitness level, needs and goals!

Better to regress and build up than to use a variation we haven’t yet earned!

Bench Side Plank Adductor Lift Form:

To do this move, set up on your side with your elbow under your shoulder and the inside of your top foot on the bench.

Dorsiflex that top foot hard, pulling your toe up toward your shin to create tension through that lower leg. This tension will protect your knee as you hold the side plank.

Lift up into a side plank from your forearm with your bottom foot on the ground and your top foot on the bench, pressing down hard into the bench. Make sure your shoulders aren’t shrugged and your elbow stays under your shoulder so you can properly engage your upper back.

If your elbow sneaks out beyond your shoulder, it will put more strain on your neck and shoulder.

Engage your upper back and feel your bottom oblique and glute medius working even to slightly allow that bottom leg to hover off the ground. Make sure you aren’t twisted to face toward the ground.

Feel the adductor of your top leg working already as you hold in this position. Again do not relax that top foot.

Then holding the side plank position, lift that bottom leg up to meet the bench. Feel the adductor or inner thigh of that bottom leg working to lift.

Move slowly lifting and lowering back down. You can touch the foot down, but do not disengage your core at the bottom. Feel your bottom glute medius and oblique working to keep you lifted in the side plank.

Perform all lifts on that side then switch sides.

Modifications:

The first way to modify this move is to hold the side plank with your knee on the bench or even upper thigh.

This reduces the strength and stability demands, especially if you’ve had knee issues in the past.

If you don’t have a bench, you can of course always use a stair, couch or table, but you can also completely modify this movement off the ground.

From the ground you will just stagger that bottom foot in front to then be able to lift.

One further modification if the side plank is a bit too much currently on your shoulder and core, is to switch to an incline variation using the bench with your elbow up on the bench. You will then stagger your bottom foot in front to perform the adductor lift.

Using the incline reduces the load on your upper body and can be good to help you build up.

If you’re fully starting at the basics, you can even perform this movement fully lying on your side; however, this does reduce remove the core bonus you get from that side plank position.

SUMMARY:

Remember that doing a harder variation is not better if you can’t focus on the correct muscles working.

Often people end up demonizing moves not because the moves are bad but because they didn’t use the proper recruitment patterns or did a harder variation they haven’t yet earned.

But pick the variation that matches your needs and goals to work those inner thighs while improving your hip and knee stability and core strength!

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The 3 Best LOWER AB Focused Planks

The 3 Best LOWER AB Focused Planks

by | Apr 3, 2022 | Blog, Bodyweight, Core, Exercises, Pain Relief, Travel Workouts, Workouts

Looking to mix up your core training and find something you really feel working those abs, especially the lower abs, while also helping you avoid an achy lower back?

Then you’re going to love these 3 amazing plank variations.

Planks can be both great isometric exercises, but also more dynamic movements to target and strength our abs.

And with some specific variations, we can target that lower portion of the rectus abdominis even more!

That’s why I want to show you 3 ways to use planks to target those lower abs…including one move that is a great untraditional and challenging plank option even if you can’t do traditional planks due to shoulder issues!

And at the end I’ll share a great quick burner layout so you can use these 3 moves at the end of your workout!

 

3 Lower Ab Focused Planks

1: Dolphin Planks

If you really want to target your lower abs, you need to include exercises that utilize the posterior pelvic tilt.

This tilting of the pelvis, tucking the hips toward the ribs, really engages that lower portion of the rectus abdominis while also working your glutes. And it is a great way to learn how to brace to protect your lower back from aches and pains as well.

While you can use the posterior pelvic tilt in a plank as an isometric hold, doing a plange plank, you can also include this tilting as a dynamic movement during the plank.

This dynamic plank variation using the posterior pelvic tilt is the Dolphin Plank and a great way to challenge your abs.

You will use that tuck up to engage those lower abs, but also challenge your abs to protect your spine as you test out your spinal extension, slightly dropping your hips toward the ground.

This forces your abs to brace as you extend, but be mindful you don’t end up simply engaging your lower back!

To do this move, set up in a plank from your forearms and toes with your feet together. Make sure your shoulders are stacked over your elbows and your upper back is engaged so your shoulders aren’t shrugged.

Drive back through your heels as you flex your quads to hold in a nice straight line. To improve your base, you can widen your feet out to shoulder width.

Then tuck your pelvis under toward your ribs, rounding through your entire spine even to tuck. Do not push your butt up in the air and end up shifting your shoulders back behind your elbows.

You really just want to round through your spine as you tuck your hips toward your ribs, engaging your abs and glutes.

Even think about drawing your belly button in as you exhale to pull your abs in hard.

Then begin to lower back down into that plank position. As you lower though, try to go a little past that straight line as if extending to slightly drop your hips.

You want to feel your abs almost FIGHTING against you lowering to prevent your back from really arching.

You’re testing out your ab brace as you extend.

Then tuck right back up, tilting your pelvis again.

Do not push backward as you do this movement. Keep your shoulders stacked over your elbows.

Pause in each position to really feel your core working. Really move slowly through the movement to focus on feeling your abs.

If you feel your lower back, either modify to the static plange plank hold or use an incline.

To modify this move an incline works best. The higher the incline the less pressure or strain there will be on your shoulders and even core so you can really focus in on those abs working.

You can also do this starting on your hands and knees but be conscious that, while it may look like the cat cow stretch, you are truly engaging your abs to round up. I like to call this variation the vomiting cat because I want my clients drawing in their abs as if trying to really hollow out their belly!

2: Lower Ab Plank

This move is not a traditional hands and feet or forearms and feet plank. But it is an amazing core isometric hold and a move that is great to target those lower abs.

I personally call it a Lower Ab Plank so wanted to include it as an option because often when people have shoulder injuries and can’t do planks they feel a bit lost about what options are out there.

So if you need to take your upper body and shoulders out of the equation, this is a great option to target those lower abs…although don’t forget about using the incline as well to regress moves and build up!

This exercise is advanced though and you need to have mastered that basic pelvic tilt hold to brace so you don’t feel your lower back or hip flexors only working.

To do the move, you will lie on your back with your arms down by your sides or hands behind your head.

To start you can raise your legs straight up toward the ceiling and tilt your hips towards your ribs to press your lower back into the ground. Or you can start with your knees bent to really set up the posterior pelvic tilt before extending your legs.

Maintaining that pelvic tilt, lower your legs down so they are only an inch or two off the ground and hold. Better to even hold up a few inches higher to keep that ab brace and even squeeze your glutes.

Focus on really bracing those abs as you hold.

If you feel your lower back taking over, raise your legs up higher or even bend your knees. You can even start with just one leg extended.

Lifting your head to perform an upper body crunch can both make the move harder, but also help by flexing your spine.

Make sure to breathe and focus on engaging those abs, keeping that tilt. You do not want your lower back taking over. If it does, your lower back and not your lower abs are getting worked by this move.

Better to modify and focus on those abs than do a harder variation where you compensate!

3: Body Saw

Extended planks or long lever planks have actually been shown to increase ab activation over the traditional plank, especially of the lower portion of the rectus abdominis.

That’s why it’s key to include some extended plank positions in your routine.

You just want to be very conscious you don’t overload your neck and shoulder OR let your butt start to hike up in the air as you do these moves.

One great dynamic way to include the extended plank position in your routine over simply holding is with the Body Saw.

The great part about this plank variation, like with all plank variations, is you can also modify this move off an incline.

And if you have wrist issues you can do it from your forearms or you can also give yourself more space and change things up by doing this movement from your hands to work your arms more!

To do the basic Body Saw plank from your forearms, set up in a plank position from your forearms and toes with your feet close together and elbows under your shoulders.

You want a nice straight line from your head to your heels. Make sure to engage your back to support your shoulders and make sure they aren’t shrugged.

Then begin to walk your feet backward, taking small steps. Keep your body in a nice straight line and don’t let your hips sag toward the ground.

Lengthen through your triceps and shoulders as you walk back.

Walk back as far as you can while keeping your core engaged.

Then walk your feet back forward until you are back in the standard plank position. You do not need to walk more forward than simply back so your shoulders are over your elbows.

Make sure you feel your abs bracing as you extend back. Do not push your butt up in the air or let your hips sag toward the ground.

Repeat walking back out.

Remember you can modify the move off an incline to reduce the strain on your upper body and core.

To advance this move as well, you can also add in sliders, sliding back instead of walking. That reduces traction and even makes that pull back in so much harder! Just make sure you can control the move before progressing!

SUMMARY:

Using these 3 plank variations you can really work your abs while targeting that lower portion of your rectus abdominis even more!

To use these as a workout….

Lower Ab Burner:

Set a timer for 20 seconds per move starting with the Body Saw then the Dolphin Plank and ending with the Lower Ab Plank.

Rest 20 seconds between rounds to make sure you can really focus on bracing hard each round and complete 2-3 rounds through.

You want to focus on short intervals so you can engage everything hard over just focusing on holding for longer and letting your lower back or hips become overworked!

The BEST results happen when our diet and our workouts WORK TOGETHER!

Check out my RS Formula for FABULOUS results:

–> 3-Step RS Formula

 

Target Your LOWER ABS – The Best Lower Ab Exercise You Aren’t Doing

Target Your LOWER ABS – The Best Lower Ab Exercise You Aren’t Doing

by | Mar 13, 2022 | Blog, Bodyweight, Core, Exercises, Functional Fitness, Workouts

Now my favorite comment I get any time I post anything to work the lower abs is…

“You don’t have lower ab muscles.”

And that’s true. There is no specific lower ab muscle.

But you CAN target that lower portion of your rectus abdominis to a greater extent with specific moves, especially bottom up exercises.

Just like you can target the upper portion more as well with more top down focused moves.

So if you’re looking to target that lower portion of your rectus abdominis while even strengthening your pelvic floor and TVA more, I want to share a movement variation I think is often under utilized.

But before I do I do just want to mention a few bonus tips to help you really achieve that lean, flat stomach.

That lower abdominal region is an especially stubborn one to lose fat from.

And 100% diet is key. And consistency in dialing in our macros past the point we often want to quit as losing that last little bit of stubborn belly fat is hard.

But if you truly are struggling with losing that last little bit, this tip may be the missing piece from your training routine.

And it does involve something we’ve been told is impossible….

Spot lipolysis aka SPOT REDUCTION! GASP!

Yup. You can spot reduce an area…not in the way we’ve always tried to, but it may be that key little tweak when you’ve got everything dialed in.

How do you do this?

Try including this underrated ab exercise, or an exercise for the stubborn area you want to target in your strength workout. Include it even as part of a finisher.

When we work a muscle, we mobilize more fatty acids from the surrounding tissues.

So if we do this focused ab work to mobilize the fatty acids in the surrounding tissues and then include low intensity steady state cardio after, we can utilize the mobilize fatty acids.

Aka we can help ourselves lose more fat from our lower abdominal region!

(For more on Spot Lipolysis, clic HERE!)

If you’ve been struggling with that last little bit of stubborn fat and want to strengthen your lower abs, try this Hanging Posterior Pelvic Tilt with Squeeze as part of your workout finisher even adding in a nice walk after to cool down!

How do you do the Hanging Posterior Pelvic Tilt with Squeeze?

Hanging leg raises and knees to elbows are both great lower ab exercises. Yet too often we use them in a way that only ends up overworking our hip flexors.

It’s because we ignore the essential component that makes any leg raise movement really target our lower abs – the posterior pelvic tilt.

That’s why I love this hanging ab exercise – because it focuses on that essential pelvic tilt component.

And by adding in the leg squeeze, which in turn engages your adductors, you can even help yourself better activate your pelvic floor and lower portion of the rectus abdominis.

To do this move, start hanging from the bar from a ball or block between your upper thighs right above your knees. Grip the bar hard with all of your fingers evenly and engage your back to help you stabilize, slightly depressing your shoulder blades.

Then, squeezing the ball or block, tuck your pelvis toward your ribs. You’re basically rounding your lower back.

Your legs will come forward but you do not want to really bend at the hips.

You’re using your abs, and even your glute max to perform that slight spinal flexion to tuck your pelvis under.

Squeeze the ball hard as you tuck.

Think about pulling your core in as you tuck. You’re not just drawing your belly button toward your spine but even thinking about pulling your pelvis in toward each other as you tuck toward your ribs.

To help you really brace, focus on that exhale as you tuck.

As you do this move, focus on that exhale to expel all the air you have and contract that core as you perform the pelvic tilt to feel your TVA even engaging as a corset around your middle to brace.

Really pause with each tilt to focus on engaging your abs as hard as you can before slowly relaxing.

To help you really avoid too much swing, grip the bar hard and engage your lats.

This is a very challenging move as simple as it may seem.

To modify the fully hanging variation, keep your toes down as you hang, even losing the block or ball squeeze to be able to better focus first on the tilt.

If you have any upper body issues or simply can’t yet fully hang and control the exercise, you can also modify by doing this off the ground, holding onto a pole overhead or on a bench holding onto the end.

To progress the move when you’re fully in control of the posterior pelvic tilt, you can keep the squeeze and start to do even the full knees to elbows. But only progress as you can fully control the move and feel that mind-body connection being used to create that ab shakeage!

SUMMARY:

Remember you need to focus on feeling your lower abs working to get the full benefit of this move. If you instead only feel your lower back or hips, you need to modify.

Sometimes we need to regress to progress!

The 3-Step Fat Loss Formula if you’re ready to reveal those abs…

–> 3-Step RS Formula

The Right Way To Get A Strong Lower Back (4 exercises)

The Right Way To Get A Strong Lower Back (4 exercises)

by | Feb 27, 2022 | Blog, Butt, Core, Exercises, Functional Fitness, injury-featured, Pain Relief

Many of us have thought to ourselves, “My lower back is so weak” when we’ve been suffering from lower back aches and pains.

We feel it during ab movements or deadlifts and think that we feel it because we need to strengthen it.

But what if the problem isn’t that your lower back is weak?

What if the issue is that it’s actually OVERWORKED?

This is all too often the case when it comes to our lower back.

The muscles there become overworked due to our daily postures which have created mobility restrictions and underactive abs and glutes.

So all of that strengthening you’re trying to do, all of those superman you’re doing, may actually be perpetuating the issues making them worse instead of better.

Instead you may need to be working on your hip and thoracic mobility while activating your abs and glutes to protect your lower back from being overloaded.

Remember the point of pain isn’t always where the problem started. And feeling a muscle work during a move may not be because it is weak. Instead it may be working when it shouldn’t and become overloaded.

So if you’ve been feeling your lower back during moves and thought, “I need to strengthen it,” try including these 4 moves in your warm up routine instead! And stop overworking your already overloaded lower back more!

Exercise #1: Thoracic Foam Rolling

If one area is lacking in mobility, we will seek out mobility from another area to compensate.

Because we often lack proper thoracic extension due to hunching over our technology or driving in our cars, we tend to compensate for this lack of extension by arching our lower back during exercises.

If you’ve ever felt your lower back during overhead pressing movements or bent over rows or back flyes, you may be arching your lower back in an attempt to maintain a neutral spine because of your limited thoracic extension.

That’s why it’s key we work to improve our thoracic extension to avoid seeking out mobility from our lumbar spine to compensate.

That’s why I love peanut foam rolling. It’s a great way to relax those muscles that may become tight along our spine while improving our thoracic extension.

To do this move, you can use a peanut, which can easily be made by taping two balls together or tying them in a sock. Lie on your back placing the peanut in your mid-back with a ball on either side of your spine.

Place your hands behind your head, pulling your elbows open as you relax over the peanut.

Breathe and hold for a second, then crunch up and relax back down. Do a few of the crunches, extending back over, before moving the peanut up your spine.

You can also reach your arms up overhead and sweep them open and out to your sides before crunching up to stretch out your chest further.

But focus on breathing to relax as you hold and allow your spine to extend over the roller.

To progress this move, you can use something like the Simple Mobility tool which has a larger diameter and will require more spinal mobility to relax over.

Exercise #2: Bench Hip And Quad Stretch with Rotation

Tight hip flexors, and a lack of hip and spinal mobility in general can lead to you overusing your lower back as you then aren’t able to properly engage your glutes or even your upper back and abs.

That’s why stretches to improve your hip extension and spinal mobility are key.

Too often if our hip flexors are tight, we end up feeling moves that should be felt in our glutes in our lower backs and quads. Not to mention we can develop hamstring synergistic dominance where our hamstrings start to become overworked instead of our glutes working when they should!

To address both limited hip and spinal mobility, I love this Bench Hip and Quad Stretch With Rotation.

To do this move, place one foot up on a bench or chair behind you and half kneel on the ground with that back knee down and front foot flat on the ground. Move out far enough that you can squeeze that back glute to drive your hip into extension while keeping that front knee aligned over that front ankle.

In this half kneeling position, place both hands down on the ground even with your front instep.

In this position it is key you squeeze that back glute to drive that hip into extension or you lose out on the hip flexor stretch. Having your back foot up on the bench flexes your knees to stretch your quads at the same time.

Then lift your hand closet to your front foot to rotate toward that front leg. As you rotate your chest open, don’t just move at your shoulder. Focus on engaging your upper back to rotate your chest open.

Reach up toward the ceiling then place that hand back down on the ground. Then lift your other hand up to rotate away from that front leg. You may find it harder to rotate one direction, especially away from the front leg.

Make sure to keep that back glute engaged the entire time to stretch your hips and engage your upper back to help you twist and rotate.

Do not let yourself rock out on that front foot and cheat, seeking out mobility from other areas!

Move slowly and work for about 30 seconds per side even before switching legs.

To modify, you can place your back foot on a block instead of up on a bench. You can also place that back foot on a wall if you don’t have a bench.

If you can’t kneel due to knee issues, do this from a runner’s lunge position, even modifying with your hands up on an incline.

Exercise #3: 3-Way Hip Circles

The best way to protect your back is to strengthen your glutes and your abs so they brace to help protect your spine so your lower back isn’t doing all of the work!

That’s why this 3-Way Hip Circle activation move is so important to include. It not only helps mobilize your hips, but also works on your core engagement, activating your glutes, abs and even obliques.

Avoid leaning away or rotating your pelvis as you focus on moving just at the hip joint.

In this drill you want to pause in each position as the donkey kick will target your glute max while the fire hydrant will target your glute medius and the knee tuck will engage both your hip flexors, but especially your abs if you focus on drawing in your belly button as you pull in to tuck.

By also fighting the urge to lean away you’ll feel those obliques working to keep your hips level toward the ground.

To do the 3-Way Hip Circles, start on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet.

Then, keeping your knee bent to about 90 degrees, kick one leg back like into a Donkey Kick. You may slightly abduct the leg to better engage the glute, but do not let the knee rotate open. Focus on stopping the move with your glute over arching your lower back to lift up higher.

Pause here even assessing if you feel your glute. If you feel your hamstrings, relax your foot or even kick slightly out. And make sure your hips stay level to the ground.

Then, without bringing your knee back down, circle it out to the side into a Fire Hydrant position. Do not bend your arms or lean away to try to get the leg up higher.

Pull your knee in line with your hip, keeping your knee bent to about 90 degrees. Focus on keeping your lower leg about parallel to the ground. Do not let your foot flare up higher. Feel the side of your butt working to hold the leg up.

Pause here then tuck your knee straight in toward the elbow on the same side.

Pull your abs in as you crunch and don’t be afraid to flex slightly through your spine. Focus on those abs working as you drive your knee into your arms.

Pause then repeat the move kicking back into that Donkey Kick position.

Move slowly focusing on avoiding rotation or arching of your lower back as you kick back.

Complete all reps on one side before switching.

You can not only modify this move but also simply add variety to it and a balance challenge, by doing this standing. You can also do a straight leg kickback if you really struggle with arching your lower back or your hamstring compensating.

The key is making sure you actually feel the glutes working. Because doing the right moves, without feeling the correct muscles working may only perpetuate the problem over correcting it!

Exercise #4: Pelvic Tilt Balance March

Improving your pelvic stability to properly be able to brace your abs during movement is key if you want to avoid lower back overload and injury.

It’s why the Pelvic Tilt Balance March.

It is far from an easy move but it is a great way to engage your TVA or transverse abdominis while working your rectus abdominis and obliques to stabilize.

Just make sure you advance it slowly over rushing it.

You don’t want your lower back to take over or your hip flexors to be doing all the work.

To do this move, place a larger foam ball or pilates ball right under the top of your butt.

You want to balance on this ball, pressing down into it with your arms down by your sides, palms pressing into the ground.

Then bend your knees to about 90 degrees, bringing them into that tabletop position. Better to have them slightly out than to tuck them more into your chest as that will make it easier.

Balancing here, slowly touch one toe to the ground, fighting the urge to rotate. Raise that leg back up then touch the other toe down.

Focus on bracing those abs and not letting your abs dome out or your lower back arch. If it feels like too much, bring the ball up slightly higher.

To advance from here, you may bend your elbows or even raise one or both arms off the ground. This will give you less of a base to assist with stabilizing.

But only progress as you’ve earned it. Better to modify and really feel those abs working!

Move slowly with this move and even consider starting without the ball to master that posterior pelvic tilt progression if you haven’t!

SUMMARY:

Too often our lower back becomes overworked due to hip and spinal mobility restrictions and weak or underactive abs and glutes.

But because we consistently feel our lower back during moves, we assume it is actually weak and instead try to do more to work it.

This only perpetuates the problem.

So make sure you’re also working to improve those mobility restrictions while strengthening supporting muscles so your back doesn’t become overloaded.

Remember where the point of pain is isn’t always where the problem started! And injury doesn’t only mean an area is weak!

Use these 4 moves in your warm up, even just spending 30 seconds per move to start to help you avoid those lower back aches and pains!

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