Dr. Mark Bird

Knee ups and leg raises:

These are technically hip flexor exercises but your core is a very important component to these movements. What your core is doing is stabilizing your torso and pelvis so that your hips can work efficiently. Your hips only move as well as the core and pelvis allow them to.

Think of these exercises as variations on a standard plank or dead bug, albeit more challenging ones. To perform these, you’ll need to brace your arms, shoulders, and trunk/core so that the only things moving are your legs.

Focus on control rather than repetitions!

It’s about quality over quantity. With good technique your training improves, your body adapts and the repetitions increase.

Have fun with these alternate core exercises and remember, variation is just as important as the load of your exercises.

Tips:
- focus on keeping the low back and pelvis from flexing during the hip flexion motion (legs ups)
- focus on keeping the low back and pelvis from extending during the hip extension motion (legs down)

Dead Bug

Core work is an integral part of maintaining a healthy spine. This particular exercise is great for appreciating the required core activation in order to move the limbs. The first video is the standard dead bug exercise. The second video is a modification that I use with clients who struggle with core stabilization. Using a band or a fixed object to do an isometric lat pull helps to stabilize the low back and pelvis.

Tips:
- Tuck ribs and hold this position.
- Focus on keeping the low back from flexing/extending.