Tabletop start — arms up, knees 90°
Lower opposite arm + leg
Return, switch sides
Why this exercise
Trains deep core (TVA) to brace the spine without lumbar flexion — protects the disc.
Setup
- ·Lie on your back, arms straight up, knees bent to 90°.
- ·Press lower back gently into the floor.
How to do it
- 1Exhale: slowly lower opposite arm and leg toward the floor.
- 2Pause just above the floor — keep ribs down.
- 3Inhale back to start. Alternate sides for 10 reps each, 3 sets.
Form cues
- ·Lower back stays glued to the floor the entire time.
- ·If it lifts, shorten the range.
Can't do the full version?