Louisa Drake the creator and founder of the Louisa Drake Method (LDM) has put together a core workout that will bring your body back to balance. This series will help to ease lower back pain and soothe tight hip flexors while delivering an effective strengthening abdominal workout.
This core workout can be done with or without the LDM stability ball or a Pilates soft ball. Using the ball adds a challenge to this exercise but also supports the lower back relieving any tension.
Toe taps
(2 x sets of 8 reps)
To set up: Lie on your back and place the LDM stability ball under your lower back and place your arms by your sides. Lift your legs up, bent parallel, knees above your hips, shins parallel to the floor making a 90-degree angle. Aim to balance on the ball and draw your belly to your spine.
- Inhale through the nose to prepare.
- Exhale through your mouth as you slowly begin to lower one foot towards the floor. You're aiming to tap your toes downwards and lift the working leg to the start position.
- Repeat on the other side. Anchor your hips and tailbone into the ball/mat, breathe and move with control.
Introduce arms
- To challenge this exercise, try reaching the opposite arm to the ceiling as you lower the working leg and repeat on the other side. Keep the shoulders anchoring down to the mat.
Double toe taps
(1 x set of 8-10 reps)
- The aim is to lower both feet together towards the floor. Keep the range of motion small and then aim to go an inch or two lower every repetition.
Double straight leg stretch
(1 x set of 8-10 reps)
- Extend both legs straight and pressed together up to the ceiling, toes above hips, 90-degree angle.
- Inhale and lower both your legs to a 45-degree angle or towards the end of your mat, pushing down into the ball/mat.
- Exhale and push down to lift your legs back up to a 90-degree angle, directly above the hips.
- Don't forget to stretch! - End with a back stretch, hugging the knees to your chest. Add in knee rolls to massage out the spine.
LDM Tips
- Throughout this core workout try and keep your head, neck and shoulders tension free.
- Use the ball or floor to anchor the hips and tailbone down. You want to feel this anteriorly, in your abdominals, not your lower back.
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