The Bird Dog or the Alternating Quadruped Opposite Arm/Opposite Leg Raise is an exercise to help strengthen your lower back, abs, and glutes. It is a low impact exercise that frequently is used to help relieve lower back pain and to help prevent it from happening in the first place. Instructions: Place yourself in a prone position with both hands and knees on the ground. Your hands are directly beneath your shoulders and your knees are directly beneath your hips. Keep your core tight and maintain a neutral alignment in…

Bridging is a very important exercise for improving your lower back strength. I will show you an intermediate exercise that helps develop your lower back without the compression Deadlifts can place on your back. Do not get me wrong, I love Deadlifts, and they are at the top for serious lower back strength. However, if you have a lower back injury, Deadlifts are most certainly out of the question in your exercise routine. Today, I am going to show you how to do the Straight Bridge. After you master the…