SPRINGFIELD, Mo If you've got back pain, the problem may be in your hips. KY3's Paul Adler visits with Cassie Dimmick of Achieving Your Best about 3 simple ways to get a stronger core.
Strengthening your Hip Stabilizers (Glute Medius and Glute Minimus):
Working your hip stabilizers is important for everyone, but especially for those who do a lot of forward motion exercise like running or cycling.
Strengthening these muscles help stabilize your hips when you are moving which improves core strength and can help decrease back pain
because you are able to hold yourself in correct alignment.
First: Lateral shuffle to a jump:
Put a band around your legs, above your knees. Start in an athletic stance and side shuffle to the left, keeping tension on the band. After 5 shuffles, add a jump and then shuffle back the other way, repeating the jump and shuffle for time or reps.
Next: Banded fire hydrant:
Put a band around your legs above your knees and get on all fours. Raise your leg up with a bent knee, rotating at the hip, not the spine. Squeeze your gluten and keep your core and lower back stable. Return to start and repeat for reps or time before going to the other side.
Then: Banded Monster Walk:
Put a band around your legs, above your knees. Start in an athletic stance and take a big step forward, slightly rotating your foot and knee out (like a monster or sumo wrestler), keeping tension on the band with your knee and foot in alignment to avoid knee pain. Continue with the
other foot, taking 10 steps forward. You can reverse this and go backwards and repeat for reps or time.