Easy Spinal Twist
Easy Spinal Twist stretches your back muscles, hips, and glutes. It lengthens and relaxes your spine and can help strengthen your abdominal muscles.
BEGINNER
Bird Dog
Quadruped is a bodyweight floor exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
Demonstration Video
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Target Muscles
Instructions
- Get down on your hands and knees, hands shoulder-width apart, and rest on the floor. Your knees should be shoulder-width apart and bent at a 90-degree angle.
- Without letting your lower back rise or rotate, tighten your core and hold that position without moving.
Tips
- Make sure you breathe deeply throughout the exercise.
- Don't round your back.
- Press your palms together and squeeze your buttocks to prevent movement.
Alternative Exercises
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