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Andrew Leipus' tips

Seven exercises to strengthen your core

Leg lowers: Lie along a bench/bed, pelvis at one end with hips/knees flexed at 90/90. Place hands under each side of the arch of the lower back to feel for any movement. Slowly lower one leg and attempt to touch the floor, keeping the lumbar spine in neutral. Repeat on the opposite leg
Leg lowers: Lie along a bench/bed, pelvis at one end with hips/knees flexed at 90/90. Place hands under each side of the arch of the lower back to feel for any movement. Slowly lower one leg and attempt to touch the floor, keeping the lumbar spine in neutral. Repeat on the opposite leg•Andrew Leipus
Alternate Superman: Get on your hands and knees with the spine in neutral and scapulae slightly protracted. First, lift one extended arm up above your head, keeping the thumb up. Next, extend the opposite leg backwards to the wall behind you. Maintain a horizontal pelvis and neutral lumbar extension position. Alternate left and right
Alternate Superman: Get on your hands and knees with the spine in neutral and scapulae slightly protracted. First, lift one extended arm up above your head, keeping the thumb up. Next, extend the opposite leg backwards to the wall behind you. Maintain a horizontal pelvis and neutral lumbar extension position. Alternate left and right•Andrew Leipus
Coffee table hip flexion: Lie supine with feet flat and shoulders on a bench or Swiss ball. Slowly lift one leg off of the floor so the hip reaches 90 degrees flexion. Do not allow the pelvis to drop on the unsupported side. Alternate left and right
Coffee table hip flexion: Lie supine with feet flat and shoulders on a bench or Swiss ball. Slowly lift one leg off of the floor so the hip reaches 90 degrees flexion. Do not allow the pelvis to drop on the unsupported side. Alternate left and right•Andrew Leipus
Bowling rock backs: Stand on "back" leg, other hip flexed, arms holding 2-3kg medicine ball above head. Extend arms back behind head, lifting chest, but maintaining neutral lumbar spine. Allow full hip extension but no lumbar extension. Return to vertical
Bowling rock backs: Stand on "back" leg, other hip flexed, arms holding 2-3kg medicine ball above head. Extend arms back behind head, lifting chest, but maintaining neutral lumbar spine. Allow full hip extension but no lumbar extension. Return to vertical•Andrew Leipus
Planks with hip extension: Get in plank position, on toes and elbows, body in a neutral alignment. Slowly extend one leg at the hip, squeezing the glutes. Maintain a neutral trunk position, not allowing pelvis to rotate. Alternate left and right
Planks with hip extension: Get in plank position, on toes and elbows, body in a neutral alignment. Slowly extend one leg at the hip, squeezing the glutes. Maintain a neutral trunk position, not allowing pelvis to rotate. Alternate left and right•Andrew Leipus
Arabesque windmill rotation: Bend forward on one leg as far as possible whilst maintaining a neutral spine. Have the knee "soft" not locked. With arms out wide, perform slow trunk twists in both directions, maintaining balance and the neutral spine
Arabesque windmill rotation: Bend forward on one leg as far as possible whilst maintaining a neutral spine. Have the knee "soft" not locked. With arms out wide, perform slow trunk twists in both directions, maintaining balance and the neutral spine•Andrew Leipus
Single leg stance activation: Stand with a Swiss ball pressed between the side of one knee and a wall. Bend this knee and press it firmly into the Swiss/soccer ball or even a pillow. Hold pelvis horizontal at all times and perform a small ¼ squat
Single leg stance activation: Stand with a Swiss ball pressed between the side of one knee and a wall. Bend this knee and press it firmly into the Swiss/soccer ball or even a pillow. Hold pelvis horizontal at all times and perform a small ¼ squat •Andrew Leipus