“Not only is health a normal condition, but it is our duty to not only to attain it but to maintain it.”
– Joseph Pilates
When you strengthen your abdominal muscles you also help reduce the added load placed on your low back if to spend too much time seated for school or work. Over 31 million Americans in the US experience low back pain in their lifetime. Practice these moves to prevent and reduce low back pain from developing.
Leg Lifts
- Start in supine position resting on your back with both knees bent. Place one hand on your belly and other hand over your chest. Close your eyes and take 10 full inhalations and exhalations tuning into your body and softening into the floor. Allow any stress to escape from your body in each exhalation. As you practice these abdominal moves remember to breathe and stop if you feel any pain or discomfort in your low back.
- Lie on your back with one leg extended to ceiling and the other leg bent with your foot on the floor. Take the leg extended to the ceiling slowly lowering down as low as possible without losing your neutral spine position.
- Alternate legs or do as many reps as possible with good form. No more than 10 reps per leg lift.
Bicycle
- Start in supine position resting on your back with both knees bent. Place one hand on your belly and other hand over your chest. Close your eyes and take 10 full inhalations and exhalations tuning into your body and softening into the floor. Allow any stress to escape from your body in each exhalation. As you practice these abdominal moves remember to breathe and stop if you feel any pain or discomfort in your low back.
- Lie on your back with your hands behind your head. *
- Bend your knees and lift your feet so your calves are parallel to the floor.
- While drawing in your belly button and exhaling, bring one knee to your chest while reaching for it with your elbow on the opposite side. It should look almost as if you were pedaling a bicycle.
- Repeat on the side, and continue with repetitions for 30 to 60 seconds.
- Rest for one minute, and repeat with 2x sets for 30 to 60 seconds.
* Osteoporosis clients keep head on the floor and spine in neutral position without any forward flexion of spine. The focus will be more on moving the legs through space in bicycle movement pattern as high or low as you can without any added strain placed on your low back.
As these movements become easier transition check out our more advanced moves. These are just a few moves to keep you moving. We have additional blog post specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training. We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine.
We love teaching mindful movement and are here to support you in your journey. We offer customized online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to partnering with you and answering your movement questions and/or concerns.
Assumption of the Risk: By attempting any of the exercises, you do so at your own risk. We make no representations, guarantees or warranties that the information or exercises on this blog are appropriate for you or will result in improvements of your medical condition or function.
Not medical advice or physical therapy. This content is intended to provide information and instructions on general exercises that may help increase strength, mobility, and function for specific areas of the body. It is not intended to be a substitute for obtaining a medical diagnosis or medical or physical therapy advice from a qualified licensed provider. You should seek medical advice from a qualified physician or physical therapist before trying any of the exercises or self-treatment suggestions on this blog, particularly if your pain is from a traumatic injury or event.