Workout 02 · Brace without holding your breath
Core Stability Builder
Develop trunk strength in multiple directions through controlled anti-extension, anti-rotation and lateral stability work.
How to run it
Perform 3 rounds. Rest 30–45 seconds between movements and 60 seconds between rounds.
Warm-up
- 90/90 breathing — 4 slow breaths
- Cat-camel — 6 controlled reps
- Quadruped rock-back — 8 reps
- Standing side reach — 5 per side
Main workout
Open each exercise for coaching notes and the demonstration video where available.
01Lower Body Only Deadbug
6–8 per side
Exhale through the hardest portion and keep the low back from arching away from your chosen starting position.
Use heel taps with bent knees.
02Bear Hold
15–30 sec
Hover the knees slightly, push the floor away and breathe behind the brace.
Keep the knees on the floor and alternate lifting one hand.
03Forearm Side Plank from Knees
20–30 sec per side
Stay tall through the underside of the waist and avoid rolling forward.
Use shorter holds with complete rest.
04Bird Dog
6 slow reps per side
Reach long rather than high. Keep the hips facing the floor.
Move only one limb at a time.
05Tall-Kneeling Reach
8 reps per side
Squeeze the glutes gently and reach without leaning through the low back.
Perform seated on a chair.
Finish
Repeat your first 90/90 breathing drill for four slow breaths and notice whether bracing feels easier.