# Core and Glutes for Lower-Back Support

A beginner routine for the muscles that support the hips and lower back. Focus on steady breathing and clean control.

- URL: https://forma-web.online/routines/core-and-glutes-for-beginners/
- Duration: About 11 min
- Admin slug: core-glutes-beginners

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Supine Brace Breathing

2 sets · 25s hold · 10s rest

Lie on your back, breathe into the ribs, then gently brace as if preparing for a cough. Keep the neck soft.

#### Steps
- Lie on your back with knees bent and feet down.
- Breathe slowly into your ribs.
- Gently brace as if preparing for a cough.
- Keep neck and shoulders relaxed.
- Hold the brace while breathing calmly.

#### Cues
- Breathe into ribs.
- Brace gently.
- Neck stays soft.

#### Common mistakes
- Bracing as hard as possible.
- Holding the breath.
- Tensing the neck.

### 2. Glute Bridge

2 sets · 12 reps · 1s hold · 20s rest

Lift hips with glutes, pause, and lower slowly. Keep pressure even through both feet.

#### Steps
- Lie on your back with knees bent and feet flat.
- Press both feet evenly into the floor.
- Lift hips by squeezing the glutes.
- Pause briefly at the top.
- Lower slowly with control.

#### Cues
- Feet press evenly.
- Glutes lift hips.
- Lower slowly.

#### Common mistakes
- Arching the lower back.
- Pushing mostly through one foot.
- Letting knees cave inward.

### 3. Side-Lying Hip Abduction

2 sets · 10 reps · 20s rest · both sides

Lie on your side and lift the top leg slightly back, not forward. Keep pelvis stacked.

#### Steps
- Lie on one side with legs long or slightly bent.
- Stack hips one above the other.
- Move the top leg slightly back.
- Lift the top leg without rolling the pelvis.
- Lower slowly and switch sides after the set.

#### Cues
- Top leg slightly back.
- Pelvis stays stacked.
- Lift small and steady.

#### Common mistakes
- Letting the leg drift forward.
- Rolling the hips backward.
- Lifting too high and losing control.

### 4. Dead Bug March

2 sets · 8 reps · 20s rest · both sides

Brace gently and lift one foot at a time from the floor. Keep the movement small and steady.

#### Steps
- Lie on your back with knees bent and feet flat.
- Gently brace your belly.
- Lift one foot a little from the floor.
- Set it down quietly.
- Alternate feet with steady control.

#### Cues
- Brace gently.
- Lift small.
- Set foot down quietly.

#### Common mistakes
- Arching the back.
- Lifting the knee too high.
- Rocking side to side.

### 5. Quadruped Fire Hydrant

2 sets · 10 reps · 20s rest · both sides

From hands and knees, lift one knee to the side without twisting the pelvis. Use a small range.

#### Steps
- Start on hands and knees.
- Gently brace your belly.
- Lift one knee out to the side.
- Stop before the pelvis twists.
- Lower with control and switch sides after the set.

#### Cues
- Small range.
- Pelvis stays square.
- Lower with control.

#### Common mistakes
- Twisting the pelvis open.
- Shifting weight too far to one hand.
- Kicking the foot instead of lifting the knee.