Building Strength: LOWER BACK

Seated Leg Lifts

1. Sit with your legs extended straight out, your hands on either side of you, palms facing down.

2. Keep back straight, lean back slightly, then lift one leg until foot is 6-12 inches off the floor. Keep core tight, hold leg in position for 5 seconds, then slowly lower back to the ground. Repeat with other leg.

Side Plank

1. Lie on side with body in a straight line. Prop up torso with forearm, press into side of foot, then raise hips off the ground. Body forms straight line from shoulders to feet.

2. Hold position for 1 minute without letting hips sag. Lower gently to ground and repeat on opposite side.

Bird Dog

1. Start on all fours with knees directly below hips and hands directly below shoulders. Keep back flat and abs engaged.

2. Lift right hand and left leg off floor simultaneously. Extend arm and leg until pointing straight and body aligns. Hold for

2-3 seconds, then switch sides.