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Intermediate Core Exercise Handout

by Certified Fitness Expert Cathy Florakis

Orthopedics and Rehab

The following two exercises help to strengthen core, back, quadriceps, and hamstrings.

Consult your physician before starting any exercise program and stop exercise if you experience any pain

#1 Standing Bird Dog

  • Standing with one knee slightly bent, flat toes, one arm to the side, the other in front.

  • Hinge forward to reach toward a wall (or hold the wall for balance) with the extended arm while lifting opposite leg behind.

  • Hold your leg up for a second while squeezing your glute and core

  • Finish by bringing leg down, stand tall, and then bring up your knee to work your balance

  • Alternate legs

#2 Kneeling Bird Dog

  • Get on all fours in tabletop position, keep your shoulders and knees hip width apart with hands under your shoulders and knees under your hips

  • Keep your back straight as you look straight down to the ground. This is called neutral spine

  • Raise one leg straight behind, then place it back down into neutral position. Then repeat with other leg. Next raise one arm in front of you. Place it back down in neutral position. Then repeat with other arm

  • You want to form a straight line while raising your limbs behind and in front of you

  • You can progress this further by simultaneously lifting and extending your right arm and left leg behind you and then switching to other side. You can progress this further by bringing your knee to your elbow (see above pictures)

Cathy Florakis CORE Exercises (2 beginner and 2 intermediate exercises)

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Cathy Florakis

Cathy Florakis is a nationally certified fitness professional.


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