Begin on the floor on your hands and knees. Push your pelvis forward so that your body is in a straight diagonal line. Imagine your tailbone aiming to the floor and your shoulder blades flush with your back. You have the option to keep your knees on the floor (easier) or lift your knees up into a full plank (more difficult). Hold the plank between 10-60 seconds. Repeat three times.
Begin by lying on your back with your knees bent and feet on the floor. Extend your arms over head and avoid allowing your low back and ribcage to arch off the floor (contract abdominals). Bring your arms over your chest and slightly tuck your chin. Pull your naval in to your spine and peel off the floor one vertebra at a time, your spine should remain in a round c-curve.
If it is a challenge to peel off the mat at first, grab under one or both knees and gently rock yourself up to sitting. Keep your spine round and peel down one vertebra at a time back to the starting position. As you progress you may straighten out both legs to increase the intensity. Perform 1-3 sets of 8-12 repetitions.
Spending just a few minutes three times per week can significantly impact your core strength! These exercises will help you avoid low back pain/strain as you hit the garden for the first marathon-session when the weather breaks.
Peace & Veggies,