core

Deep Core Activation

Lower Back Pain Relief Circuit

Activate the transversus abdominis and multifidus — the spinal corset muscles that prevent lower back pain.

Routine steps

  1. Diaphragm bracing drill — 5 min
  2. Dead bug — 3 × 8 reps each side
  3. Bird-dog — 3 × 10 reps each side
  4. Plank with shoulder taps — 3 × 30 s
  5. Pallof press — 3 × 12 reps each side

Try it in the app

Open the FitAnalysis app page.

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