Beginner: Bridging on a physioball
Lye on the floor and place the heals on the ball. Lift up the hips, keep them straight and arms extended to the side. Move the hips up and down in a very controlled move. Do not let them sag. Squeeze the gluteus when you are up.
Advanced: leg curls on the physioball
Bring the legs in close to your body while keeping the hips straight and extend. Control the move and don’t let the hips sink or rotate. You should feel the back of the thigh muscles (hamstrings) doing the job.
Core tight, hips straight, shoulders down.
Advanced: plank to side twist
From a plank twist the body to one side while extending the arm. Control the move and don’t allow your body to move back. You should be in a straight line.
Keep the body straight. Don’t let the knees pass your toes and keep the rear leg as close as you can to the floor. Sit back to 90 degrees.
Advanced: multi directional lunges
Perform one backward lunge. Return to the start position and then rotate to a 45 degree angle to lunge bringing the hips back. Keep the core tight, chest up and always bend at your hip not at your back.
Bonus: push-ups with one leg lifted
Do a push-up while lifting one leg off the floor. Repeat the next set with the other leg. Don’t allow the hips to rotate or sink. Don’t bend the arms beyond a 90 degree angle. Squeeze the scapula together when you are in a down position and don’t shrug your shoulders.
These exercises focus on lumbo-pelvic stability, dynamic stability and functional strength training.