Reverse plank

The reverse tabletop plank is an all-around excellent core stabilizer, working abs, back, glutes, and shoulder stabilizer muscles. This exercise excels because it works so many muscles simultaneously, which is the way that we challenge our bodies in real life.

Getting set
Lie on your back with your knees bent and palms under your shoulders, and then lift yourself into a tabletop position. Point your fingers in whatever direction is most comfortable for your shoulders. Slide your shoulders down. Pull your abdominals inward.

The exercise
As you exhale, squeeze your buttocks and push up onto your heels. Avoid arching your upper or lower back. Hold your head in the most comfortable position for your neck — either upright and looking down your torso or lowered gently toward the back. Work up to a 30-second hold.

Do’s and don’ts

• DO keep your abdominals pulled in so you don’t arch your lower back or pop out your ribs.
• DO keep your shoulders down. Avoid hunching or collapsing into your shoulders.
• DON’T let your bottom sag down.

Other options
Reverse plank (easier): Lie on your back with your legs straight and palms under your shoulders, and then lift yourself onto your hands. Lift your hips, keeping your knees over your ankles, your abs and gluts tight and your spine lengthened. Supporting a shorter length is easier for your core stabilizers.
Reverse plank with leg lift (harder): Keep your torso parallel to the ground. Alternate lifting and lowering one leg at a time as high as you can without lowering your hips.

All fours spinal stabilization

All fours spinal stabilization is an excellent exercise to condition postural muscles and to prevent lower back pain.
If you have wrist pain when you put your palms on the ground, try doing the exercise on your closed fists.

Getting set
Kneel on all fours in a tabletop position with your hands under your shoulders and knees under your hips. Slide your shoulders down. Pull your abdominals in.

The exercise
Lift and extend opposite arm and leg out straight. Keep your chest and hips parallel to the ground. Lower your arm and leg back to start. Repeat with other arm and leg.

Do’s and don’ts

• DO concentrate on keeping your torso parallel to the ground.
• DON’T hunch your shoulders or arch your back.

Other options
Spinal stabilization arms only or legs only (easier): Instead of simultaneously lifting the opposite arm and leg, only lift alternating arms. Repeat, only lifting alternating legs.
Spinal stabilization same side arm and leg (harder): Instead of lifting your opposite arm and leg, lift the arm and leg on the same side.

Side plank

The side plank conditions core stabilizers, especially the muscles that support the shoulder girdle and lower back.
Use caution if you’re prone to shoulder discomfort.

Getting set
Recline on your left side, left hand palm down under your shoulder. Place your top right hand in front of your body. Keep your torso perpendicular to the ground, relax your shoulders, and pull in your abdominals.

The exercise
Push into your left hand and lift your hips up into a side plank position. Work up to a 30-second hold.

Do’s and don’ts

• DO keep your shoulders down and neck lengthened. Don’t hunch or collapse into your shoulder.
• DO continue to breathe normally as you hold the position. Avoid holding your breath.
• DO move smoothly and with control.
• DON’T collapse your chest forward or lean backward. Keep your torso perpendicular to the floor.

Other options
Modified side plank (easier): Start with your right elbow under your shoulder and with your lower leg bent at a right angle at the knee. Keep the top leg long and straight.

Side plank lifts: Instead of holding the elevated position for 30 seconds, lift and lower your hips and work up to 12 repetitions.

One-legged side plank (harder): When you reach the elevated position, pick your top leg off the floor and hold it straight at hip height.