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3 Minute Routine for Coordination and Core Stability

Here’s a great routine you can do while lying on your back!  It’s a neat way to exercise the anterior (front) and posterior (back) parts of your body without needing to move much.  You’ll find these to be extremely effective movements for helping you stand taller and feel more comfortable when you’re on your feet.  Also great as a warm up or therapy for back pain.

3 rounds of:
•30-sec dead bugs
•30-sec bridges

Key Points

Dead bugs:  Starting with knees and arms up… focus on flattening your low back to set the core in a slightly hollow position.  While moving one leg forward and the opposite arm back… maintain a flat low back that’s connected to the floor. This will train your body to stay stable in your low back and core while you move.  Super important! This is more challenging than a “legs only” Deadbug!

Bridges:  Slowly roll your spine up segment by segment.  Imagine a bowl of soup just below your below button. Initiate the bridge by tilting the imaginary bowl of soup towards you.  This sets your pelvis in an optimal position. Come up slowly and get your torso in line with your legs (knee to hip) at the top.  Squeeze the glutes at the top and roll back down the same way you rolled up.

Have you done our Native Body Reset program yet?  It comes with 30 follow along workouts you can do in the comfort of your own home!  Learn more here.  

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Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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  • Liv Perschon.

    I had this program on my computer until you took it away. Why?
    NativePath replied:
    Hi Liv! I am so sorry to hear you are not able to find the program! Although it may have moved when we changed the website, we did not remove it from your computer. And, you can always refer back to this 3-Minute Routine when you want to revisit it! Have a great day :)