Shaker Cups

This exercise will help you find and maintain your neutral spine – A position in which your back is stable and less prone to injury.  The pelvic Tilt also gently moves the spine and stretches the lower back. The movement is subtle, but effective.

A good time to do this exercise is after your workout, take your shaker protein during this routine.

1. Lie on your back with your feet flat on the floor and your knees bent at a 90 degree angle. In this position you should have a very slight arch in your lower back, but no more than you would if you were standing up.

2. Inhale deeply and then exhale as you pull your belly button in to your spine. Flatten your lower back into the exercise mat and tuck in your buttocks, pressing them toward the ceiling.

3. Stay in that position for five to 10 seconds and then repeat.

4. Repeat for 10 to 12 reps.

Trainer Tips

Think of your pelvis as a bowl of water, as you contract your abs and glutes you’re attempting to spill the water onto your stomach. Continue to breathe during the exercise and remember to keep your lower back pressed into the floor throughout. This exercise can also be performed by itself to alleviate sore back muscles.

Like any exercises make sure you stretch extensively after doing the above movement.  TRX is a new way to stretch your abs and will also take the weight off your lower back after any abdominal movement.

You can also use TRX once you become more advance and after your core become stringer to carry out more difficult abdominal, lower back and pelvic movements.

Have a friend or personal trainer help you stretch gently after pelvic or lower back movements by using their body weight and pushing your knees towards your chest which will help increase your overall flexibility over time.