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Lower Back/Trunk Exercises (Beginner)

Pelvic Tilt (Pelvic floor, maintains a neutral spine)

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Lie on your back with knees bent, feet flat. Place your hands on the abdomen. Flatten the small of your back against the floor by tightening your stomach muscles and your buttocks. Imagine bringing your pelvic bone towards your chest, or trying to pull your tummy in enough to zip a tight pair of trousers.
Hold the tilt for 3-5 seconds then return to start position.
Gradually increase to 10 - 20 repetitions.

Beginners Abdominal Crunch (Rectus Abdominis)

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Lying on your back both legs bent. Hands should be placed on both thighs. (start position)

Slowly slide your hands forward towards the knees, whilst slowly raising your head. Hold for 2 seconds then return to start position. Gradually increase to 10 -20 repetitions.

Caution: If you have neck problems or serious neck pain when performing this exercise stop immediately.

Tips:To keep your neck in proper alignment, place your fist under your chin to keep your head from moving. Keep your back flat against the floor throughout the entire movement.

Abdominal Crunch (Rectus Abdominis/Pyramidalis)

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Lying on your back with legs bent at 90°. Finger tips resting against both temples.
Pull your lower stomach in towards the spine and flatten your lower back against the floor. This will allow the legs to move towards the chest. At the same time raise your shoulder blades one or two inches off the floor keeping the head in a neutral position. Hold at the top of the movement for a few seconds breathing continuously.

Slowly return back to the start position although try not to relax all the way.
Repeat for 10 – 20 repetitions.

Tips:To keep your neck in proper alignment, place your fist under your chin to keep your head from moving. Keep your back flat against the floor throughout the entire movement. If your back arches, prop your feet on a step or platform to make it easier.

Bicycle Exercise (Rectus Abdominis/Obliques)

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Lying on your back with legs bent at 90°. Fingers placed on the side of the temples.

Straighten the right leg out to about 45° angle while simultaneously turning the upper body to the left, bringing the right elbow towards the left knee. Switch sides, bringing the left elbow towards the right knee. Continue alternating sides in a pedalling motion for 10 -20 repetitions.

Cat & Camel (Stretches Spine and associated muscles)

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Begin on all fours, hands directly under the shoulders with knees directly under the hips. Slowly drop your abdomen towards the floor allowing a dip to form in the mid and lower back. Head should be slightly raised or kept in a neutral position.

After 10 seconds slowly pull your tummy in rounding the back whilst tucking your chin and tailbone in. This will allow an arch to form in the mid to lower back. Move slowly back and forth between these two positions pausing on each pose. Repeat 5-10 times.

Lying Back Lift (Lumbar Erector Spinae)

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Lying face down with a pillow underneath the stomach allowing lower back support. Finger tips resting against both temples.

Slowly raise upper chest and shoulders off the floor as high as you comfortably can. Hold for 2 seconds then return to start position. Gradually increase to 10 -20 repetitions.

Superman (Lumbar Erector Spinae)

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Begin on your hands and knees. Simultaneously raise and straighten your right arm and left leg until they are parallel to the ground. Hold for 2 seconds and come back slowly to a starting position. Repeat with left arm and right leg, alternating 10 - 20 times.