Lying Trunk Stabilization Exercises

Lying Trunk Stabilization Exercises

These exercises will strengthen your lower back and abdomen.

  • Do the exercises slowly and smoothly for the best results.
  • Remember to breathe while you exercise. Do not hold your breath.
  • Do these exercises on the floor or on a sturdy table. You may want to use a small pillow under your head for support and comfort.

Do only the exercises checked by your therapist.

Do these exercises ______ times each ______ times a day.

Hold each position for _____ seconds.

Exercises lying on your back

For the following exercises, lie on your back with your knees bent. Keep your trunk straight. Your feet should be flat on the floor and your arms by your sides to start.

___ Exercise 1

  • With your arms at your sides, press your elbows into the floor. Feel your stomach muscles tighten.
  • Hold, then relax and repeat.

___ Exercise 2

  • Slowly raise one leg so your foot is about 3-4 inches off the floor. Feel your stomach muscles tighten.
  • Hold, then relax and repeat.
  • Repeat this exercise with the other foot.

___ Exercise 3

  • Keep your stomach muscles tight.
  • Slowly lift your buttocks up off the floor.
  • Hold, and then relax and repeat.

___ Exercise 4

  • With your stomach muscles tightened, slowly walk you feet out in small steps.
  • Stop when you feel your back arching or when your legs are almost straight.
  • Pull your legs back and repeat.

___ Exercise 5

  • With your stomach muscles tight, raise your arms so they are straight over your chest.
  • Lift one foot while taking your opposite side arm back over your head. Think of it as marching while lying down.
  • Hold and then return to the starting position.
  • Relax and repeat.
  • Switch and lift the other leg and lower the other arm.

___ Exercise 6

  • With your stomach muscles tight, raise one arm and lift the knee on that same side. Keep your arm straight.
  • Gently push your knee against your hand and your hand against your knee.
  • Hold, then relax and repeat. Be sure to do both sides.

___ Exercise 7

  • Raise your arms straight over your chest.
  • With your stomach muscles tight, lower one arm over your head slowly, until you feel your back arch.
  • Hold and then bring your arm back up.
  • Relax and repeat. Do this exercise with the other arm, too.

___ Exercise 8

  • Straighten one leg out.
  • With your stomach muscles tightened, slowly raise your straight leg so your foot is about 8-10 inches off the floor.
  • Hold then slowly lower your leg.
  • Relax and repeat. Do this exercise with the other leg.

___ Exercise 9

  • With your stomach muscles tightened, bring both knees up and put your hands on your knees.
  • Keep your arms straight and push against your knees while gently pushing your knees against your hands.
  • Hold, then relax and repeat.

Exercises lying on your stomach

For the next exercises, you need to lie on your stomach with your legs out straight. You may want to use a pillow or a folded towel under your stomach and forehead for comfort and support. Bring your arms up over your head. Tighten your stomach muscles. Keep your trunk straight and remember to breathe.

___ Exercise 1

  • Bend both knees so your heels are touching.
  • Gently squeeze your heels together. Hold and then relax.
  • Repeat.

___ Exercise 2

  • Bend one knee up. Slowly lower your foot across the other leg until you feel your hip start to lift.
  • Hold and then return to the starting position.
  • Relax and repeat. Repeat with the other leg.

___ Exercise 3

  • Bend one knee up. Slowly lower your foot out away from your body until you feel your hip start to lift.
  • Hold and then return to the starting position.
  • Relax and repeat. Do the exercise with the other leg.

© 2003 – July 1, 2019, The Ohio State University Wexner Medical Center.

This handout is for informational purposes only. Talk with your doctor or healthcare team if you have any questions about your care. For more health information, call the Library for Health Information at 614-293-3707 or email: health-info@osu.edu.