top of page
Writer's pictureSig

CORE workout 6: Leg lifts, dead bug, clam, lying abduction, back extension (level 2)

Updated: Nov 15

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.


Here is a second workout for level 2 of core work. Make sure you check out level 1 of the Core workout plan (Core workout 1, Core workout 2. Core workout 3, Core workout 4).


This is a workout that targets the whole core. The foundation is to have that mind-muscle connection to your transverse abdominis muscle (like a corset within your body) and pelvic floor (think lengthen and lift upwards) while using your breath to help get that connection. Do not continue with any exercise if you feel pain. If bulging occurs in the linea alba (midline of your abs), stop and connect to your deep core. This workout is suitable for anyone who wants to work on foundational core work and has completed level 1 (workout 1-4) of this core workout plan (can do deep core breathing, activate and release the pelvic floor muscles as well as the abs, is mindful of clenched jaw and body alignment).


Equipment for this workout: None


This workout is timed, where each exercise is performed for 60 seconds for a total of two rounds. Press play below and follow along. This on-demand core workout is broken down in the text below.



  1. Alt lying leg lifts with straight leg R3x/L3x (cross connection)

  2. Alt dead bug R2x/L2x (cross connection)

  3. Clam R straight to lying adduction L

  4. Clam L straight to lying adduction R

  5. Back extension

  6. Stretches: Child pose stretch forward, inner thigh + side/spinal stretch, hip area.


Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.

2 views

Comments


bottom of page