Primary muscle group | Exercises | Criteria for progression |
---|---|---|
Transversus abdominus | Abdominal bracing | 30 repetitions with 8Â s hold |
 | Bracing with heel slides | 20 repetitions per leg with 4 s hold |
 | Bracing with leg lifts | 20 repetitions per leg with 4 s hold |
 | Bracing with bridging | 30 repetitions with 8 s hold, then progress to 1 leg |
 | Bracing with standing | 30 repetitions with 8 s hold |
 | Bracing with standing row exercise | 20 repetitions with 6 s hold |
 | Bracing with walking | 10 minutes with cycles of 8 s hold and 10s rest |
Erector spinae-multifidus | Quadraped arm lifts with bracing | 30 repetitions with 8Â s hold on each side |
 | Quadraped leg lifts with bracing | 30 repetitions with 8 s hold on each side |
 | Quadraped alternative arm & leg lifts w/ bracing | 30 repetitions with 8 s hold on each side |
Quadratus lumborum | Side support with knees flexed | 30 repetitions with 8Â s hold on each side |
 | Side support with knees extended | 30 repetitions with 8 s hold on each side |
Oblique abdominals | Side support with knees flexed | 30 repetitions with 8Â s hold on each side |
 | Side support with knees extended | 30 repetitions with 8 s hold on each side |