(Daily or Every Other Day)
All exercises are spine-safe, low-impact, and can be done at home with no equipment.<\/p>\n\n\n\n
\u2705 Warm-Up (5 minutes)
Helps activate muscles and increase spinal mobility.<\/p>\n\n\n\n
Cat-Cow Stretch (Spinal mobility)<\/p>\n\n\n\n
8\u201310 slow reps<\/p>\n\n\n\n
Inhale as you arch your back, exhale as you round it<\/p>\n\n\n\n
Pelvic Tilts (Supine)<\/p>\n\n\n\n
Lie on your back, knees bent<\/p>\n\n\n\n
Gently flatten your lower back into the floor, then release<\/p>\n\n\n\n
10\u201315 reps<\/p>\n\n\n\n
Marching Glute Bridges<\/p>\n\n\n\n
Lift into a glute bridge<\/p>\n\n\n\n
Hold and alternate lifting one foot at a time<\/p>\n\n\n\n
10 total steps (5 each side)<\/p>\n\n\n\n
\uf9f1 Core Stability (10\u201315 minutes)
These focus on deep core muscles (like the transverse abdominis), not just “abs”.<\/p>\n\n\n\n
Dead Bug (Modified)<\/p>\n\n\n\n
Lie on back, arms and legs up<\/p>\n\n\n\n
Lower one arm and opposite leg, keeping your back flat<\/p>\n\n\n\n
8\u201310 slow reps per side<\/p>\n\n\n\n
Bird-Dog (on all fours)<\/p>\n\n\n\n
Extend opposite arm and leg<\/p>\n\n\n\n
Hold 3\u20135 seconds, keeping hips level<\/p>\n\n\n\n
8 reps per side<\/p>\n\n\n\n
Side Plank (Modified on Knees or Full)<\/p>\n\n\n\n
Hold for 15\u201330 seconds per side<\/p>\n\n\n\n
2 sets<\/p>\n\n\n\n
\uf351 Glute Activation & Strength (10 minutes)
Glute Bridges<\/p>\n\n\n\n
Squeeze glutes to lift hips<\/p>\n\n\n\n
3 sets of 12<\/p>\n\n\n\n
Clamshells (with or without resistance band)<\/p>\n\n\n\n
Lie on side, knees bent, lift top knee<\/p>\n\n\n\n
2 sets of 12 per side<\/p>\n\n\n\n
Wall Sits (Glute + Core + Quad)<\/p>\n\n\n\n
Hold for 30\u201345 seconds<\/p>\n\n\n\n
2 sets<\/p>\n\n\n\n
Step-Ups (If you have stairs or a stable surface)<\/p>\n\n\n\n
Step up with control, alternating legs<\/p>\n\n\n\n
10 per leg<\/p>\n\n\n\n
\uf9d8 Cool Down (3\u20135 minutes)
Child\u2019s Pose<\/p>\n\n\n\n
Hold for 1\u20132 minutes<\/p>\n\n\n\n
Thread-the-Needle Stretch<\/p>\n\n\n\n
Targets upper back and thoracic rotation<\/p>\n\n\n\n
Figure-4 Stretch (Glutes)<\/p>\n\n\n\n
Cross ankle over opposite knee, pull gently toward chest<\/p>\n\n\n\n
\uf9e0 Additional Tips:
Focus on form over reps \u2014 slow, controlled movement is key for stability.<\/p>\n\n\n\n
Stay consistent \u2014 even 15\u201320 minutes a day makes a big difference.<\/p>\n\n\n\n
If pain flares during any move, stop and regress (e.g., try fewer reps, shorten range).<\/p>\n\n\n\n
Combine with occasional walking, spine-friendly yoga, or swimming if possible.<\/p>\n","protected":false},"excerpt":{"rendered":"
(Daily or Every Other Day)All exercises are spine-safe, low-impact, and can be done at home with no equipment. \u2705 Warm-Up (5 minutes)Helps activate muscles and increase spinal mobility. Cat-Cow Stretch (Spinal mobility) 8\u201310 slow reps Inhale as you arch your back, exhale as you round it Pelvic Tilts (Supine) Lie on your back, knees bent … Continue reading AI Core & Glute Strengthening Plan<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22],"tags":[],"class_list":["post-49023","post","type-post","status-publish","format-standard","hentry","category-workouts"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/posts\/49023","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=49023"}],"version-history":[{"count":1,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/posts\/49023\/revisions"}],"predecessor-version":[{"id":49024,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=\/wp\/v2\/posts\/49023\/revisions\/49024"}],"wp:attachment":[{"href":"https:\/\/projectwaistline.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=49023"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=49023"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/projectwaistline.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=49023"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}