“Dr. Chad Walding, here and with me here today is my 71 year old mom and we're going to show you a great core exercise that you can do laying on your back you could do this on a firm bed surface, or like you can see here I have a nice massage table I got for like 40 bucks on Amazon (you can also do it on the yoga mat on the floor) but it's a great way to improve the strength of your core without being really hard on your joints or or doing anything that's going to compromise your back.
Okay, so in the starting position here we've got the knees bent, feet flat back on the table. What I want you to do is take your arms, put them straight up, make a fist and then bring the knees, bring them up right here and legs here right.
I want the first thing for you to do is think about keeping your low back flat. So we don't want to be able to put our hand under it. Keeping the low back flat engages the muscles in the core, it gets all those abdominal muscles working.
We're going to keep the arms pointed straight keep the low back flat and one leg at a time going out real slow, all the way and then back and then the other leg here and then as we're doing this keeping the low back as flat as we can right make those muscles work and then back and then switching legs and as you're doing this you want to make sure that you breathe, don't hold your breath as we're doing these okay.
Keep the low back flat, breathe slow and steady, think about two to three seconds out two to three seconds in and the low back stays flat.”
