Pain When I Touch My Ribs

Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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•mobility exercises rest. Avoid doing things that require you to bend at the hip or put a lot of pressure on the hip. Avoid sleeping on the side of your hip that is painful and sitting for long periods of time •cold and heat. Treating pain with heat and cold may help. Wrap an ice pack or a bag of frozen vegetables in a towel to ice your hip. A warm bath or shower may also help reduce your pain and prepare your muscles for stretching. •stretch. Gently stretching your body may reduce hip pain, especially if the cause is a strain or pinched nerve. 1. Knee lift1.Lie on the back, extending both legs flat along the floor. 2.Keeping the left leg straight, pull the right knee up toward the chest. 3.Place both hands on top of the knee to help pull it in toward the chest. 4.Hold the stretch for 10 seconds. 5.Let go of the knee and gently lower the leg back toward the floor. 6.Repeat this exercise 5–10 times on each knee. 2.double hip rotation 1.Lie flat on the back. Then, bend the knees and bring them toward the body until the feet are flat on the floor. 2.Gently rotate the knees to the left, lowering them toward the floor. Rotate the head to face the right while keeping the shoulders against the floor. 3.Hold this position for 20–30 seconds. 4.Slowly return both the head and knees to the starting position. 5.Repeat on the opposite side. 3.bridging 1.Lie on the back, bending both legs at the knee and placing the feet flat on the floor. Keep the arms by the sides of the body with the palms facing downward. If necessary, place a small pillow underneath the neck and head for support. 2.Slowly lift the pelvis and lower back upward. Be sure to keep the shoulders and upper body on the floor. 3.Hold the position for 5 seconds. 4.Gradually lower the back and pelvis toward the floor, starting at the top of the spine. Roll down through the spine until the entire back is flat against the floor again. 5.Repeat this exercise 5–10 times. 4.butterfly stretch 1.Sit on the ground, bend your legs, and bring the soles of your feet together so they touch, letting your knees fall out to the sides. 2.Bring your heels as close to your body as you can and lean forward into the stretch, using your elbows to gently push your knees toward the ground. 5.side lying leg raise 1.Lay on your right side with your legs straight and stacked on top of each other, propping yourself up with your elbow. If you’re using an exercise band, position it just above your knees. 2.Keeping your hips stacked, engage your core and lift your left leg straight up as far as you can. Slowly lower back down. Repeat on other side. 6.hip flexion 1.Stand upright. 2.Extend one arm out to the side and hold on to a sturdy surface, such as a wall, table, or chair, for support. 3.Slowly raise the right knee to the level of the hip or as far as is comfortable while keeping the left leg straight. 4.Only hold this position for a second before placing the left foot back on the floor. 5.Repeat with the left knee. 6.Do 5–10 repetitions of this exercise. 7.hip extension 1.Stand upright with the legs straight and the feet shoulder-width apart. 2.Extend both arms out in front and hold on to a chair, table, or wall for support. 3.Keeping the right leg straight, lift the left leg backward without bending the knee. 4.Lift the leg as far as possible without causing discomfort, then clench the buttock tightly and hold the position for 5 seconds. Repeat this stretch 5–10 times on each leg. To increase the resistance, try attaching small weights to the legs. 8.hip abduction 1.Stand upright. 2.Extend the left arm out to the side and hold on to something solid, such as a chair, table, or wall. 3.Starting with the feet together, lift the right leg out to the right side. Keep the left leg straight and avoid rotating the hips. 4.Hold the position for 5 seconds and then slowly return the leg to the starting position. Do this exercise 5–10 times on one leg, then repeat it on the other side. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Ice therapy would definitely help to reduce the inflammation. We also advise you to use knee cap which would help to prevent the knee from damaging further and also to maintain the quadriceps muscle tone. Stiffness might have developed due to weakness of the ligaments &inflammed cartilage. Specific knee exercises will also help ie. Keeping ball underneath the knee and keep pressing it. That's the simple exercise which will help you to strengthen the knee. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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It may be rotator cuff injury keep ice after pain gets subsided do these exercise standing rows stand facing anchor with resistance band at elbow height. Step back until your arms are straight and the band has mild tension. Stand tall, bringing shoulders down and back and engage abdominal muscles (do not hunch shoulders or push out ribs). Draw elbows back while squeezing shoulder blades together behind you. You should feel the muscles between your shoulder blades activate and your chest open up. This strengthens the scapular muscles that for improved posture and scapular positioning. Perform 2 sets of 10. Dynamic t and I lay face down with arms out to sides like the letter “t.” while drawing belly in and maintaining neutral spine, lift arms up to sides while maintaining “t” position by engaging muscles between shoulder blades. Gently lower arms until they are down by your side, creating the letter “i.” return to “t” and repeat this movement. Do not arch lower back or lift head up. Perform 2 sets of 10. Bilateral external rotation stand tall with shoulders down and back drawing belly in towards spine. With elbows at 90-degrees and resistance band in hands, gently open arms out to sides against resistance. Don’t let shoulders tilt forward — keep them down and back. This strengthens the rotator cuff muscles. Repeat 2 sets of 10 repetitions. Modified plank with protraction begin in a modified plank position resting on forearms. While maintaining neutral spine (draw belly up towards spine for transverse abdominus muscle engagement), activate serratus anterior by pushing through forearms, allowing shoulder blades to separate farther apart. Return to starting position. Perform 10 reps holding 3 seconds each time you push arms away. Pec stretch, w, and snow angel on foam roller t, w, and snow angel: position yourself on foam roller with both head and tailbone supported. For t: open arms out to sides and allow gravity to create stretch. Do not force arms down to ground if they do not touch. For w: bend both elbows and lower arms until arms hang at side. For snow angel: begin with arms down by your side. Gently move arms out sideside and overhead like you are creating a snow angel, and return to start. Hold t/w about 20 seconds. Do not perform snow angel if you have with this movement. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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It may be rotator cuff injury keep ice after pain gets subsided do these exercise standing rows stand facing anchor with resistance band at elbow height. Step back until your arms are straight and the band has mild tension. Stand tall, bringing shoulders down and back and engage abdominal muscles (do not hunch shoulders or push out ribs). Draw elbows back while squeezing shoulder blades together behind you. You should feel the muscles between your shoulder blades activate and your chest open up. This strengthens the scapular muscles that for improved posture and scapular positioning. Perform 2 sets of 10. Dynamic t and I lay face down with arms out to sides like the letter “t.” while drawing belly in and maintaining neutral spine, lift arms up to sides while maintaining “t” position by engaging muscles between shoulder blades. Gently lower arms until they are down by your side, creating the letter “i.” return to “t” and repeat this movement. Do not arch lower back or lift head up. Perform 2 sets of 10. Bilateral external rotation stand tall with shoulders down and back drawing belly in towards spine. With elbows at 90-degrees and resistance band in hands, gently open arms out to sides against resistance. Don’t let shoulders tilt forward — keep them down and back. This strengthens the rotator cuff muscles. Repeat 2 sets of 10 repetitions. Modified plank with protraction begin in a modified plank position resting on forearms. While maintaining neutral spine (draw belly up towards spine for transverse abdominus muscle engagement), activate serratus anterior by pushing through forearms, allowing shoulder blades to separate farther apart. Return to starting position. Perform 10 reps holding 3 seconds each time you push arms away. Pec stretch, w, and snow angel on foam roller t, w, and snow angel: position yourself on foam roller with both head and tailbone supported. For t: open arms out to sides and allow gravity to create stretch. Do not force arms down to ground if they do not touch. For w: bend both elbows and lower arms until arms hang at side. For snow angel: begin with arms down by your side. Gently move arms out sideside and overhead like you are creating a snow angel, and return to start. Hold t/w about 20 seconds. Do not perform snow angel if you have with this movement. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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It may be rotator cuff injury keep ice after pain gets subsided do these exercise standing rows stand facing anchor with resistance band at elbow height. Step back until your arms are straight and the band has mild tension. Stand tall, bringing shoulders down and back and engage abdominal muscles (do not hunch shoulders or push out ribs). Draw elbows back while squeezing shoulder blades together behind you. You should feel the muscles between your shoulder blades activate and your chest open up. This strengthens the scapular muscles that for improved posture and scapular positioning. Perform 2 sets of 10. Dynamic t and I lay face down with arms out to sides like the letter “t.” while drawing belly in and maintaining neutral spine, lift arms up to sides while maintaining “t” position by engaging muscles between shoulder blades. Gently lower arms until they are down by your side, creating the letter “i.” return to “t” and repeat this movement. Do not arch lower back or lift head up. Perform 2 sets of 10. Bilateral external rotation stand tall with shoulders down and back drawing belly in towards spine. With elbows at 90-degrees and resistance band in hands, gently open arms out to sides against resistance. Don’t let shoulders tilt forward — keep them down and back. This strengthens the rotator cuff muscles. Repeat 2 sets of 10 repetitions. Modified plank with protraction begin in a modified plank position resting on forearms. While maintaining neutral spine (draw belly up towards spine for transverse abdominus muscle engagement), activate serratus anterior by pushing through forearms, allowing shoulder blades to separate farther apart. Return to starting position. Perform 10 reps holding 3 seconds each time you push arms away. Pec stretch, w, and snow angel on foam roller t, w, and snow angel: position yourself on foam roller with both head and tailbone supported. For t: open arms out to sides and allow gravity to create stretch. Do not force arms down to ground if they do not touch. For w: bend both elbows and lower arms until arms hang at side. For snow angel: begin with arms down by your side. Gently move arms out sideside and overhead like you are creating a snow angel, and return to start. Hold t/w about 20 seconds. Do not perform snow angel if you have with this movement. 

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Dr. N S S GauriBachelor of Unani Medicine and Surgery (B.U.M.S)Unani Specialist

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Follow these herbal combinations for complete cure sootshekhar ras 1 tablet twice a day pittari avleh 10 gm twice a day send your abdomen ultrasound report. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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. Standing extension how it helps – this standing extension helps reverse what you do on a daily basis (hunching)… since most bulging discs and herniated discs are caused by poor posture and repeated flexion of the spine (esp bending fwd in bad posture), this stretch helps push the disc back to neutral position. How to do it – begin this exercise by standing up with good posture. Now take both hands and place them on both sides of your lower back. Now with the help of your hands push your pelvis forward and extend your spine back. Follow the extension with your neck so that you end up facing the ceiling. – start with 10 repetitions and do 2-3 sets. – this one is particularly great to do when you need a break from sitting at your desk. ** this should not cause any pain. If you feel pain during it is not a good one for you. In that case, stop and try some of the other exercises below instead. 2. Half cobra pose (prone lumbar extension) how it helps – the half cobra stretch helps to push the disc material back towards the center of the inter-vertebral disc to allow for improved healing. The goal of repeated lower back extension is the “centralization of symptoms”, which basically means pain that travels down the affected leg to the foot should come back up closer to the low back – which will in turn alleviate the pain. How to do it – begin this exercise by lying on your stomach (prone position) and slowly prop yourself up on your elbows while keeping your hips in contact with the floor. – hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). – gradually increase to holding the end position for 30 seconds. Aim for 10 repetitions of this stretch. ** initially, you may not be able to tolerate this position very well, so make sure you start slowly and carefully. If there’s any pain, try a different exercise instead. 3. Full cobra pose (advanced extension) how it helps – this stretch is based on the same principle as the half cobra pose above. This advanced extension helps to push disc material back towards the center of the intervertebral disc, with the goal of alleviating pain symptoms. How to do it – once you’ve mastered the half cobra pose, you can increase the difficulty by moving to the advanced version of this stretch. Begin this exercise by lying on your stomach in the prone position (lying facing down) and slowly press up on your hands while keeping your pelvis in contact with the floor and lower back relaxed. – hold the prop-up position for 10 seconds. Aim for 10 repetitions of this stretch. – eventually try to hold this pose for longer if it feels good (20-30 seconds). ** if you feel pain during this exercise, it is not a good one for you. In that case, stop and try some of the other exercises instead. 4. Cat-cow how it helps – this is one of the most popular herniated disc exercises. By combining two yoga poses, the cat-cow stretch can help to relieve pressure on the herniated disc by opening the intervertebral disc space. It also improves mobility of the spine, which may help to relieve disc herniation pain and speed recovery. How to do it – begin this stretch on your hands and knees. Inhale and let your stomach “drop” towards the floor as you look up towards the ceiling. – follow this by exhaling and slowly rounding your spine while pressing into the floor with your hands and slightly curving your neck to look at your feet. – aim for 10 repetitions of this stretch and do 2-3 sets. How it helps – this exercise will help strengthen and stabilize your lower back and deep spine muscles. This will help you to maintain a good posture and avoid future episodes of herniated discs. How to do it: – begin on your hands and knees with your hands positioned under your shoulders and knees positioned under your hips. – raise your left arm and reach it forwards until it is aligned with your torso; at the same time, kick your right leg backwards until is it aligned with your torso. – hold this position for 2-3 seconds before slowly returning to the starting position. – repeat with your right arm and left leg. – alternate sides for 10 repetitions and do 2-3 sets. ** ensure that your head, neck, and back maintain a neutral alignment to minimize stress on your neck. 5.plank: how it helps – just like the bird dog, this “core” exercise will help bring your pelvis into right position by strengthening the deep spinal muscles and glutes (butt muscles). How to do it – begin lying on your stomach with your forearms against the mat. – engage your core and lift your body so that you are resting on your forearms and toes. – start with 10 second holds and work up to 30 second holds, do 2-3 sets. ** ensure to keep your back straight throughout the entire exercise – spine in neutral position. Thoracic expansion if you’re using a chair, sit facing forward and allow your upper body to fall over the back of the chair. Extend your arms above your head for a deeper stretch. Hold either position for 10 seconds. 1. Plank the world record for the longest plank is 8 hours. Luckily, you don’t need to hold it that long for the exercise to have an effect! in fact. You can hold it for 10-15 seconds. • the plank is similar to a push-up position, but instead of resting on your hands, you rest on your elbows and bring them directly underneath your chest. • after kneeling, lean forward and place your elbows on the ground directly below your shoulders. • lift your knees off of the floor and push your feet back. Ensure your back is straight and keep your neck aligned with the rest of your spine. • hold the position and tighten your core muscles for the desired time. 2. Side plank just like the original plank, but only balancing on one side. • lie on the floor on your side, facing sideways with your feet together. • lift up your body until you are supporting yourself with your elbow, directly below your shoulder. • raise your hips until your body is in a straight line and tighten your core muscles; your body should create a slant from your shoulders to your feet. • hold this position without dropping your hips. • repeat on the opposite side. 3. Pelvic tilt with exercise ball sit on a ball that allows your legs to be at a 90-degree angle with your feet flat on the floor. • keep your shoulders back and spine straight. • tilt your hips forward and flex your abdominals tight. • tilt your hips backward as you stick your tailbone out. • move back and forth slowly, keeping your shoulders back. • repeat 10 times for 3 sets. 4. Superman lie on your stomach, face down, with your arms out in front of you. • lift arms, legs, and chest off the floor simultaneously while keeping your hips grounded. • hold for a minimum of two seconds. • lower back down slowly. • repeat 10 times for 3 sets. 6. Crunches lie flat on your back, placing your feet flat on the floor with your legs bent. • fold your arms across your chest and lift your torso up until your head, neck, and torso are off the ground. • hold for a moment before lowering back down. • repeat. 6. Quadruped arm opposite leg raises • kneel on the floor, lean forward, and place your hands palm-down on the floor. • make sure your back is straight, your knees are below your hips, and that your palms are directly below your shoulders. • raise one arm as you raise the opposite leg until both are aligned straight out from your body, parallel to your spine. • slowly lower both your arm and leg until you are back in the starting position. • switch arm and leg, and repeat. 7. Dead bug lie flat on the floor on your back. • lift your arms straight up from your body, reaching through the air. • raise one leg until it is at a 90-degree angle from your body. • slowly lower until it is in the starting position. • switch legs and repeat. 8. Hip bridge lie on your back with your knees bent and raised, your feet flat on the floor, and your arms at your sides. • keep your feet hip-distance apart and try to keep your leg in vertical alignment with your knee. • flex your glutes and push through your heels to raise your hips upward. Try to make a diagonal line from your shoulders to your knees. • hold for a short moment before lowering back down. • repeat 10 times for 3 sets. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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The best core exercises; kindly consult doctor regarding your pain if there is less pain kindly do these exercises to get rid of your pain–bridgethis pose activates your glutes to lift your hips. This trains your core while toning your butt and thighs. Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms down. Tighten your core and glutes. Raise your hips until your knees are in line with your shoulders. Hold for 10–30 seconds. Crunch crunches are a classic core-strengthening move. The act of lifting your upper body works your abdominal muscles. If you have low back pain, do crunches with care. Move slowly and start with just a few reps. Start on your back. Bend your knees and plant your feet on the floor at hip width. Line up your head and spine. Cross your arms across your chest. Tighten your core and relax your neck and shoulders. Tuck in your chin and lift your upper back, keeping your lower back, pelvis, and feet on the floor. Pause. Slowly lower your upper back to return to the starting position. Start with 1 set of 8–12 reps. Plank the plank is a full-body exercise that targets your core. It also strengthens your arms, shoulders, back, glutes, and legs. Start on all fours, with your hands below your shoulders and your knees below your hips. Straighten your legs behind you, keeping your feet hip-width apart. Tighten your core. Hold for 10–30 seconds. To make this exercise easier, place your knees on the floor. Supine toe tap the supine toe tap is a basic pilates exercise. It engages your core muscles while working your glutes, hips, and legs. Toe taps also place minimal pressure on your spine. If you have back pain, toe taps may be an ideal alternative to crunches. Start on your back. Lift your legs, knees bent to 90 degrees. Place your hands at your sides, palms down. Tighten your core. Lower your right foot and gently tap the floor, keeping your left leg still and your back flat. Raise your right leg to return to the starting position. Repeat with your left leg. Start with 1 set of 8–12 reps. Bird dog the bird dog engages both your abdominal and back muscles, so it’s an ideal core-strengthening move. It also challenges your coordination, balance, and stability.++ start on all fours, hands below your shoulders and knees below your hips. Tighten your core. Lift and straighten your right leg to hip level. Simultaneously lift and extend your left arm to shoulder level, palm down. Pause. Repeat with your left leg and right arm. Start with 1 set of 8–12 reps. Mountain climber this intermediate exercise combines a plank with knee movements, so it’s an excellent move for balance and core strength. Start in a plank with your hands below your shoulders. Tighten your core. Lift your right knee toward your chest, keeping your back straight and hips down. Return your right leg to the starting position as you simultaneously lift your left knee toward your chest. Continue alternating legs. Start with 1 set of 8–12 reps. Warrior crunch this crunch variation works your core and lower body, including your thighs, glutes, and quads. Stand with your feet slightly wider than shoulder width and your toes turned outward. Put your hands behind your head and open your chest. Tighten your core and glutes. Bend your knees until your thighs are parallel to the floor. Bend your torso to the side, moving your right elbow toward your right thigh. Repeat on the left side. Start with 1 set of 8–12 reps. Side plank with rotation this exercise is an advanced version of the basic plank. It strengthens the arms, shoulders, and obliques by combining a side plank with arm movements. Lie on your right side with your right forearm below your shoulder. Extend your legs, left foot on top of right. Tighten your core. Lift your hips to form a straight line with your body. Raise your left arm straight up. Rotate your torso toward the floor and bring your left arm under your body. Rotate your torso and straighten your left arm to return to the starting position. Start with 1 set of 8–12 reps. Repeat on the other side. Bird dog with elbow to knee this variation on the basic bird dog incorporates fluid movement to engage your abs and back while improving core mobility. Start on all fours, hands below your shoulders and knees below your hips. Tighten your core. Lift and straighten your right leg to hip level. Simultaneously lift and extend your left arm to shoulder level, palm down. Bring your right knee and left elbow toward each other. Return to the starting position. Start with 1 set of 8–12 reps. Repeat on the other side. Bicycle crunch this classic exercise strengthens your abs by placing them under constant tension. Start on your back. Bend your knees and plant your feet on the floor at hip width. Line up your head and spine. Place yours behind your head, elbows pointing out to the sides. Tighten your core and move your shoulders back and down. Bend your right knee toward your chest and extend your left leg, lifting it a few inches off the floor. Lift your left shoulder and upper back, bringing your left elbow toward your right knee. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Pushups this one may seem basic, but there’s no denying that pushups are one of the best ways to strengthen the pectoral muscles. These can be done on the knees or toes. If you’re not ready for full pushups, start with your hands resting on a solid surface higher than your feet — like a very sturdy coffee table or the edge of a couch, cushions removed, that’s pressed up against a wall — and start on the toes. Having your hands higher than your feet and your body at an angle can be a good way to start a pushup regimen. As you get stronger, you can begin to lower the angle of your body. This will help you transition to full pushups more easily than going from knees to toes. A full plank engages the muscles differently, even at an angle. When doing pushups, aim for 2 sets of 10 reps per day. 1.start in plank position with your hands under your shoulders and your core engaged. 2.as you lower, inhale. 3.as you engage your muscles to push yourself up, exhale. Keep your elbows hugging in close to your body. Keep your focus on slowly breathing as you do these, and on engaging the pectorals while keeping the core tight. Don’t just crank these out to get them done — this can compromise your form and do more harm than good. If the movement is really tough, break the sets into three or five to start, or find a higher point to begin after a week of exercise. If necessary, you can even stand and do pushups pushing against a wall. Chest fly for this exercise, you’ll need a bench or exercise ball as well as some dumbbells. If you don’t have weights, you can always use the old standby: a soup can in each hand. Just keep in mind that dumbbells are easier to hold and you can get more out of using them, as even 5-pound weights are heavier than your heaviest canned goods. 1.lie with your upper and middle back on a bench or ball, with your legs at a 90-degree angle. Hold a weight in each hand and extend your arms to the sky, elbows slightly bent. 2.as you inhale, lower your arms out wide, until your elbows are at shoulder height. 3.as you exhale, raise your hands until they meet above your chest again. 4.do 2 sets of 10. If that feels pretty easy, up it to 2 sets of 15 or increase the weight you’re using. Dumbbell row strengthening your back muscles is an important component of treating pectusexcavatum. The dumbbell row targets your lat muscles. The way it’s described below also strengthens your core, another important component of treating the condition. You’ll need some dumbbells to complete this move — err on the lighter side if you’ve never done a row before. 1.hold one dumbbell in each hand with your arms extended. Hinge at the hips until your upper body reaches a 45-degree angle. 2.keeping your neck in line with your spine and your gaze straight down, pull your elbows straight back and squeeze between your shoulder blades. 3.extend your arms back to the starting position. Complete 2 sets of 10. Dumbbell rear delt fly another move to strengthen your back, a dumbbell rear delt fly also focuses on the lats, as well as the rhomboids and the traps. Choose a light pair of dumbbells to complete this move and ensure that you’re pinching your shoulder blades together at the top to get the most out of it. 1.hold one dumbbell in each hand with your arms extended. Hinge at the hips until your upper body reaches a 45-degree angle and bring the dumbbells together. 2.keeping your spine and neck neutral, inhale and push the dumbbells out and up to the side until your arms are parallel to the floor. 3.exhale and return to the start in a slow and controlled motion. Complete 2 sets of 10. Exercise is a key component to treating pectusexcavatum. By strengthening your chest, back, and core muscles and stretching your chest cavity, you can combat the condition’s effects. Aim to complete these exercises several times a week to maximize results. 

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Dr. Julie Mercy J DavidErasmus Mundus Master in Adapted Physical Activity, MPT, BPTh/BPTPhysiotherapist

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Kindly consult doctor regarding your pain if there is less pain kindly do these exercises to get rid of your pain–bridgethis pose activates your glutes to lift your hips. This trains your core while toning your butt and thighs. Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms down. Tighten your core and glutes. Raise your hips until your knees are in line with your shoulders. Hold for 10–30 seconds. Crunch crunches are a classic core-strengthening move. The act of lifting your upper body works your abdominal muscles. If you have low back pain, do crunches with care. Move slowly and start with just a few reps. Start on your back. Bend your knees and plant your feet on the floor at hip width. Line up your head and spine. Cross your arms across your chest. Tighten your core and relax your neck and shoulders. Tuck in your chin and lift your upper back, keeping your lower back, pelvis, and feet on the floor. Pause. Slowly lower your upper back to return to the starting position. Start with 1 set of 8–12 reps. Plank the plank is a full-body exercise that targets your core. It also strengthens your arms, shoulders, back, glutes, and legs. Start on all fours, with your hands below your shoulders and your knees below your hips. Straighten your legs behind you, keeping your feet hip-width apart. Tighten your core. Hold for 10–30 seconds. To make this exercise easier, place your knees on the floor. Supine toe tap the supine toe tap is a basic pilates exercise. It engages your core muscles while working your glutes, hips, and legs. Toe taps also place minimal pressure on your spine. If you have back pain, toe taps may be an ideal alternative to crunches. Start on your back. Lift your legs, knees bent to 90 degrees. Place your hands at your sides, palms down. Tighten your core. Lower your right foot and gently tap the floor, keeping your left leg still and your back flat. Raise your right leg to return to the starting position. Repeat with your left leg. Start with 1 set of 8–12 reps. Bird dog the bird dog engages both your abdominal and back muscles, so it’s an ideal core-strengthening move. It also challenges your coordination, balance, and stability.++ start on all fours, hands below your shoulders and knees below your hips. Tighten your core. Lift and straighten your right leg to hip level. Simultaneously lift and extend your left arm to shoulder level, palm down. Pause. Repeat with your left leg and right arm. Start with 1 set of 8–12 reps. Mountain climber this intermediate exercise combines a plank with knee movements, so it’s an excellent move for balance and core strength. Start in a plank with your hands below your shoulders. Tighten your core. Lift your right knee toward your chest, keeping your back straight and hips down. Return your right leg to the starting position as you simultaneously lift your left knee toward your chest. Continue alternating legs. Start with 1 set of 8–12 reps. Warrior crunch this crunch variation works your core and lower body, including your thighs, glutes, and quads. Stand with your feet slightly wider than shoulder width and your toes turned outward. Put your hands behind your head and open your chest. Tighten your core and glutes. Bend your knees until your thighs are parallel to the floor. Bend your torso to the side, moving your right elbow toward your right thigh. Repeat on the left side. Start with 1 set of 8–12 reps. Side plank with rotation this exercise is an advanced version of the basic plank. It strengthens the arms, shoulders, and obliques by combining a side plank with arm movements. Lie on your right side with your right forearm below your shoulder. Extend your legs, left foot on top of right. Tighten your core. Lift your hips to form a straight line with your body. Raise your left arm straight up. Rotate your torso toward the floor and bring your left arm under your body. Rotate your torso and straighten your left arm to return to the starting position. Start with 1 set of 8–12 reps. Repeat on the other side. Bird dog with elbow to knee this variation on the basic bird dog incorporates fluid movement to engage your abs and back while improving core mobility. Start on all fours, hands below your shoulders and knees below your hips. Tighten your core. Lift and straighten your right leg to hip level. Simultaneously lift and extend your left arm to shoulder level, palm down. Bring your right knee and left elbow toward each other. Return to the starting position. Start with 1 set of 8–12 reps. Repeat on the other side. Bicycle crunch this classic exercise strengthens your abs by placing them under constant tension. Start on your back. Bend your knees and plant your feet on the floor at hip width. Line up your head and spine. Place yours behind your head, elbows pointing out to the sides. Tighten your core and move your shoulders back and down. Bend your right knee toward your chest and extend your left leg, lifting it a few inches off the floor. Lift your left shoulder and upper back, bringing your left elbow toward your right knee. Tap your left shoulder on the floor and simultaneously switch your legs. Continue alternating elbows and knees, starting with 1 set of 8–12 reps. 

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