Simple Core Exercises for Beginners to Support a Stronger Lower Back

[{"selector":"#anim-5b831178-22ad-44e4-bd82-7819397fa68a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-969735f6-4be5-4db2-b35f-765c364e3e19","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ef580ca9-df1a-4ab1-b79e-26c27ed35fc6","keyframes":{"opacity":[0,1]},"delay":250,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Floral Frame Begin with 30 seconds of seated side stretches for flexibility.

[{"selector":"#anim-e6ee22f7-bd76-4681-8c94-de578e7082a9 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-1.0658141036401503e-14%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-7553c189-e084-4c92-8825-c65e6ef88082","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-eee18ae7-6416-45c8-9324-bd5f31246758","keyframes":{"opacity":[0,1]},"delay":250,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Floral Frame – Perform 15 reps of pelvic tilts to loosen up your lower back. –

[{"selector":"#anim-c48fcd2e-844b-4829-92f7-67bc70355b4c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-79047bb2-a8b2-4722-8252-967ecab8a791","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9fc87bc3-afa2-4a26-9221-81f437ce4009","keyframes":{"opacity":[0,1]},"delay":250,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Floral Frame – Do 20 seconds of knee-to-chest holds to relieve tension. –

[{"selector":"#anim-2714a433-d4b6-4bcd-96d1-1f5b3658284e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(-13.690476240320152%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-cf0eb6b1-0b16-47f4-ab28-445abe0fc481","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ebcbb87c-e84d-4612-9f1a-906a27fc54a5","keyframes":{"opacity":[0,1]},"delay":250,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Floral Frame Add 10 bird-dog repetitions to enhance stability.

[{"selector":"#anim-5eaf3b11-67f5-48c9-945b-18597d25beb4 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":4000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-f55f38d4-2f19-4bdb-8432-2400e58f52dc","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-80381d21-ad27-41c5-ae2b-b74d491709f9","keyframes":{"opacity":[0,1]},"delay":250,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Floral Frame Include 12 glute bridges for core and hip activation.

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