This document provides instructions for four core stabilization exercises: 1) Transverse Abdominal and Multifidi exercise which works the front and back of the core while standing against a wall; 2) Pelvic Bridge which works the glutes and posterior core by slowly lifting the hips off the floor; 3) Bird Dog which works the back of the core by raising opposite arm and leg while on all fours; and 4) Side Planks which work the side core by raising up into a straight line while on one side. The instructions provide how to perform each exercise and recommend starting with lower repetitions and building up, as well as frequency, over an 8 week period.

1. Core Stabilization: Transverse Abdominal and Multifidi –
Works Front and Back of Core
• Stand against wall
• Hips and shoulder blades touching wall
• Feet 6-8’’ from wall
• Slight bend in knees
• Relaxed, arms at sides
• Pull belly button in and up
• Do standing pelvic tilt
• Roll hips back
• Flatten spine into wall
Start:
Finish:
• Do walking, standing, sitting, driving, lying
• Start 10 seconds holding, 10 times per day
• Progress to 30 times per day
• Use in transitions and lifting

2. Core Stabilization: Pelvic Bridge – Glutes and Posterior Core
• Lay on the floor
• Knee bent, arms on floor
• Pelvic Tilt/Abdominal hollowing (pull in/up)
• Maintain abdominal hollowing (pull in/up)
• Squeeze buttocks
• Slowly rise hips/buttocks off floor into bridge position
• Hold for 5 seconds, repeat 5 times.
Start:
Finish:
• Start 1 set of 5 reps, hold 5 seconds
• Progress 3 sets of 10 reps, hold 5-10 seconds
• Do every other day for 8 weeks
• Then 2-3 times per week

3. Core Stabilization: Bird Dog – Works Back of Core
• Start on all 4s
• Wrist under shoulders
• Knees under hips
• Pull in tummy
• Raise left arm and right leg
• Hold parallel to floor
• Look up
• Hold for 5 seconds
• Raise right arm and left leg
• Hold parallel to floor
• Look up
• Hold for 5 seconds
Start:
Finish:
• Start 1 set of 5 reps, hold 5 seconds
• Progress 3 sets of 10 reps, hold 5 seconds
• Do every other day for 8 weeks
• Then 3 times per week

4. Core Stabilization: Side Planks – Work Side Core
• Lay on side
• Slight bend in knees
• Head back
• Upper arm on side
• Pull abs in
• Raise up at hip to create a straight line
• Form straight line from knees to head
• Head back slightly
• Body perpendicular to the floor
• Hold 5 seconds
• Repeat 5 times
• Turn over and do 5 reps
Start:
Finish:
• Start 1 set of 5 reps, hold 5 seconds
• Progress 3 sets of 10 reps, hold 5-10 seconds
• Do every other day for 8 weeks
• Then 2-3 times per week

5. Core Stabilization: Glutels Individual Pelvic Girdle (Biking)
• Lay on back – knees bent
• Cross one leg over the other (gently)
• Pull abdomen in
• Using One Leg/Hip
• Lift-up hips and pelvis- creating a straight line
• Hold 5 seconds, repeat 5 times
Start 1 set of 5 reps. Progress to 3 sets of 10 reps.
Hold 5-10 seconds. Do every other day for 8 weeks,
then 2-3 times per week.
Start:
Finish: