Core Stability Program (核心稳定训练)

Build a strong core to support your spine and prevent future back pain episodes.

Difficulty: Intermediate | Duration: 20 min | Goal: Core Strength

Exercises in This Plan

• Pelvic Tilt
• Glute Bridge
• Bird Dog
• Dead Bug
• Front Plank
• Side Plank
• McGill Curl-Up

How to Follow This Plan

1. Perform each exercise in order
2. Rest 15-30 seconds between exercises
3. Focus on proper form over speed
4. Stop if you experience any sharp pain
5. Aim to complete this plan 3-5 times per week for best results

Tips

• Breathe steadily throughout each exercise
• Warm up with 2-3 minutes of gentle walking first
• Track your progress in the BackFlex app

⚠️ Disclaimer: This workout plan is for informational purposes only. Consult a healthcare professional before starting any new exercise program.