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
#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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ABOUT THE AUTHOR
Cathy Florakis is a nationally certified fitness professional.
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