Hey Reader,

I thought it was time for another core routine, so I recorded a new one for lower back pain relief and to help you strengthen your deep core muscles.

I picked a few new moves that will challenge your inner core and help you engage your transverse abdominis.

This new core routine is beginner-friendly and only 10 minutes long, but you'll feel your core working.

Cuing For The Exercises:

• Try to expand your shoulder blades during the 4-point quadruped exercises. It’ll help keep your back stable.
• Keep your hips level and avoid rotations.
• For the side plank, your pelvis is straight (top hip directly over bottom…no rolling back)

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How to Reduce QL Tightness During Glute Medius Exercises Next time you are doing those lateral walks, side raises, or clamshells to strengthen your glute medius, place your hand on the side of your lower back and see if those side muscles are taking over. This could also explain why you might have more tightness on one side. One exercise cue I’ve found helpful is to elongate your leg more—think about pushing that heel back or imagine someone pulling your heel to create space in the QL. This will help relax these side-bending muscles to get more glute meds activation.

11 Glute Medius Strengthening Exercises This post includes 11 different exercises that target the glute medius muscle. I included exercises you can do standing, sitting, on your side, or on the floor. Don't forget about the exercise cue I shared above. Get the exercises

I hope you find the core exercises helpful.

I'm working on a four-day hip challenge for November that is more focused on fixing hip joint alignment and improving muscle engagement.

I'll share the videos soon! The goal is to help you restore your hip joints into alignment (including anterior pelvic tilt, one hip rotating forward, and one hip hiking up), which causes issues like piriformis pain.

I will keep you posted once it goes live, and you can watch the videos and follow along with me.

Stay Strong,

Sofia

Recommended Programs

Strong Glutes 6-Week low-impact glute-focused program to activate and strengthen the gluteal muscle group from every angle. ​Click here to get the program.

Piriformis Control uncover your unique postural and muscular imbalances causing piriformis syndrome and hip issues, and provide you with step-by-step guided routines (and PDF plans) to fix this dysfunction at the source. ​Click here to get the program​

Deep Core Mini-Training An essential 1-week program to quickly learn how to activate and engage your core. ​Click here to get the program.​

Sofia Habity Certified Strength Coach, NASM Corrective Exercise Specialist

Need help choosing a program? click here​

Not sure if it's piriformis syndrome or sciatica? click here​

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