Curl Up
Start by lying down on your back. Bend one leg while keeping the other straight and lying on the floor. Place your hands under the small of your back. Keep the neck in a neutral position throughout the exercise. Now curl your body up. The movement should hinge around the bottom area of your shoulder blades. Start by doing 2-3 sets of 8-12 repetitions.
Side Bridge
Start by lying on your side. Lift your hips off the floor by supporting yourself with your elbow and knees. Supporting arm should be about perpendicular to the floor. Spine should maintain a neutral position. When this becomes easy, use your feet as the support. Hold until you fail to maintain a neutral spine. Switch to your other side and repeat. Perform 2-4 times each side.
Bird Dog
Start on all fours with your hands under your shoulders and your knees under your hips. Perform kegal (pelvic floor) and transversus contractions. Start by moving one limb out while keeping your back perfectly still. When this becomes easy, make it harder by moving alternate arms and legs while maintaining your stiff back. Make sure not to sway or rotate your body. Perform 2-3 sets of 8-12 repetitions.
Abdominal Bracing
The abdominal brace is performed in order to stiffen the spinal column. Engage both the abdominal muscles and the back extensors together. Use your legs and hips to raise and lower yourself. Perform the abdominal brace throughout the day before doing any lifting movements and when rising from a sitting position.
Download McGill Big Four Exercises
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