SI joint and Core exercises

Single leg squat: 2-3 sets/ 15-25 reps/ 2-3x a week.

The lower the squat, the harder it is. Start off on a high surface.

 

 Bridge and Hold on a swiss ball. 

hold position for 30-60 seconds x 2 sets x 2-3 days a week.

Single Leg Bridge up

2 sets x 15-25 reps each leg x 2-3 times a week

Swiss ball single leg bridge

2-3 sets x 15-25 reps x 2-3 days a week

Swiss Ball hamstring curls

2-3 sets x 20-25 reps x 2-3 days a week

Basic Plank

hold position for 30-60 seconds / 2-3 sets/ 2-3 days a week

Single leg Plank leg lift

2-3 sets 15-25 reps 2-3 days a week

The ultimate plank

This is more advanced exercise and there are no need for crunches with this one. You'll see why!!!!

2-3 sets 10-25 reps 3 days a week

All of these exercise will help you stabilize your lower back and strengthen you legs. The exercises are by no means the only ones to help but I thought maybe some of the easiest to start with. 

 Take this advice as you wish, with out the help of a spotter or someone to correct your mechanics as you go through these exercises, we are not responsible for any injury that may occur.

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