Disclaimer: Please consult with your physician before attempting any exercise.
The "core's" primary function is to resist movement, NOT create it. To build a strong core we need to start with a good foundation first.
Lets start with a pelvic tilt. Low back problems start when we are unable to separate the lower back from the pelvis and hips. Instead we tend to use them as one. This will teach you pelvic control.
Start lying on your back with knees bent.
Keeping your butt and shoulders on the ground, arch you back as high as possible. Next, reverse the movement. Flatten your lower back against the ground, squeezing your butt and "crunching" your abs.
Next lets do a plank hold. For a plank you should familiarize yourself with "bracing". When you brace you want to tighten your stomach as if someone is going to punch you in it.
For a plank, set up on the ground with your elbows directly beneath your shoulders. Your body should be straight and rigid. Now, BRACE your core and squeeze your butt. Hold for as long as possible.
If your feel this in you low back, you are doing this incorrectly. This means that you need to adjust the position of your spine. You can do this by squeezing your butt and "crunching" your stomach.
Adjust the position of your spine if you feel your low back in a plank. I am exaggerating the movement, but you only want to adjust as far as it takes to no longer feel your low back.
Some people tend to extend hips using there low back. Remember, your low back is meant to resist movement and stabilize, not create it. This is what you should NOT do, in the next slide.
This is an example of using your back to extend your hips. When you do this you end up hyper extending your low back. Which is no bueno.
You want to make sure that you use your glutes to extend your hips, making your body straight. This will help you build a stronger core by using your low back and butt for their intended purposes.
To teach the body the difference we will use the Glute Bridge.
Lay on your back with our knees bent. Now, push down through your heels and lift your hips. Squeeze you butt like your are trying to pinch a quarter :). You should NOT feel this in your lower back.
When performing a glute bridge keep your core engaged or braced.
This exercise targets your glutes. But it also serves to support your low back. Learning to separate hip extension from low back hyper extension will help you build a strong, functional core.
Last lets do a side plank.
Start lying on one side of your body. Place your elbow directly beneath your shoulder. Now, lift yourself up keeping your body rigid and straight. Your head should be straight as well.
When doing a side plank, no part of your body should be touching the ground except your elbow and feet. Keep you core engaged and squeeze your butt.
If a full side plank is too difficult you can start with a modified side plank.
Modified Side plank with knees bent.
For the pelvic tilts perform 3 sets of 10 to 12, and really focus on how it feels. For the glute bridges do 3 sets of 15 to 20. Make sure to keep your low back from performing the movement.
For the planks you want to do these 3 sets for time. Hold as long as you can until form breaks down. Form breaks when your hips sag and/or you can't stop shaking.
Planks/ side planks should be held for up to 1:30 seconds. After that you are ready to move on to more advanced exercises.
On a side note, it took me several tries to record the intro...hahaha! This stuff is new to me :) See next slide.