body. Hold for 3 seconds before slowly lowering back to the ground.
Do 10 reps. Repeat 3 times.
4. Dead Bug
The dead bug is my favorite core exercise for lower back pain because it’s great at isolating the core while supporting the lower back and maintaining proper pelvic alignment.
How to do a dead bug:
1. Lie on your back with your arms straight above you and your legs lifted and bent at 90 degrees. Create a stiff core.
2. Similar to the bird dog exercise, lengthen your right arm and left leg at the same time, with your leg extending straight out in front of you and your arm straight behind you. As you do this, don’t let your back come off the ground.
3. Return to the starting position.
4. Repeat on the other side with your left arm and right leg.
Do 8 reps on each side. Repeat 3 times.
5. Donkey Kicks
Donkey kicks are sometimes simply called hip extensions, meaning you stretch your hip flexors to squeeze the glutes. The hands and knees position of this move also works the core similar to the bird dog exercise, but with a larger emphasis on the glutes.
How to do donkey kicks:
1. Start on your hands and knees. Pull your belly button in and make your entire body stiff, similar to the bird dog exercise.
2. Raise one knee until it’s in line with your glute, keeping your leg bent to 90 degrees (the bottom of your foot will face the ceiling).
3. Hold for 1 second and squeeze the glute on that side.
4. Return to the starting position on hands and knees.
5. Repeat on the other side.
Do 8 reps on each side. Repeat 3 times.