Back & Core Exercises

Simple Core Exercises
Make sure you are ready to start exercising. Discuss this routine with your Physician before starting.

Hold Each Exercise for 10 to 20 seconds
Only perform one of the exercises presented in each table (either the modified version or the advanced version)

Modified Front Bridge
Hold for 20 seconds

Front Bridge
The key is to keep a straight back alignment
Hold for 20 seconds

Rest 30 seconds

Double Leg Back Bridge - Keep toes off of ground
push through the heels - Hold for 20 seconds.

Advanced Single Leg Back Bridge - Hold each Side for 20 seconds

Rest 30 seconds
Do both of the exercises shown below

Arch Back - Hold for 10 seconds

Flatten Back and Pull Stomach Up and In - Hold for 10 seconds

Rest for 30 seconds


Modified Side Bridge with Support - Hold for 20 seconds



Advanced Side Bridge with Support
Hold for 20 seconds

         

Advanced Side Bridge without Support - Hold for 20 seconds     

Rest for 30 seconds

Start Tall Use Core Ball or Medicine Ball
Lunge at a 45 degree angle then Push up Tall back to starting position

Now Lunge to the other side

 

Do each side 5 times

Rest 30 Seconds

Modified Single Arm/Leg Front Bridge - Hold each side for 10 seconds

Advanced Single Arm/Leg Front Bridge - Hold Each Side for 10 seconds

Rest for 30 Seconds

Modified Push Up - Do a set of 8

Push Up - Do a set of 6 to Reps
Keep a straight back - tighten your core

Advanced Diagonal Push Ups - Place hands on a diagonal
Do 5 push ups on one side then do 5 push ups on the other side

Rest 30 Seconds

Need a core ball for the next exercises

Center yourself over the ball

Sit Up until back aligns up straight - Do 10 reps

Rest 30 seconds

Ball is centered under calves behind knees
Lift Hips off of Floor then Lower - Do 10 reps

Advanced version ball is centered under heels instead of the calves

  

Super Advanced version - single leg hip lift off of ball - Do each side 6 times

Rest 30 seconds

Step out Laterally - Keeping Upper Body Upright.  Return to Standing Position then do other side

Push back to center from the inside part of the foot
Do each side 5 times - do not let lead leg go past 90 degrees

Click here to see Aerobic Target Heart Rate Training Zones

Glycemic Index for Foods

Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

It is important that you try to eat foods that fall in the low to medium range of the glycemic index on a regular basis.  This will help to control and maintain stable blood sugar levels.

Go here to find a database where you can look up where a food falls on the Glycemic index - www.glycemicindex.com/