90-90 Extension Core Exercise

Video Transcript

"KIRK VICKERS: The next motion that we're--the next movement and exercise that we're going to do is called the 90-90 Extension. Again, we're going to start off in our pelvic-tilt position. Our back is flat and we're going to take our legs into what's called the 90-90 position. Our hips create a 90-degree angle and our thighs and low leg create another 90-degree angle. Some people call this a table-top position. I like 90-90. I think it's a little more descriptive. The toes should be pointing towards the ceiling. Heels are up. We don't want the heels to drop. Keep your low back flat. Keep your head down, shoulders back and then we're going to slowly extend while we keep our low back flat. The key to this motion is not how far we can go out. Most everybody can extend their legs all the way out. The real key to really developing the core is to make sure that the low back is flat, again, that belly button to spine position. And as soon as you feel that, what we call cantilever or rock up, we want to pull our legs back. So it's just a little bit here, and as soon as you feel that rocking which I'm starting to feel, I can pull that back. I've been working on my core for many years and even I don't--I'm not able to get out that far. So be careful, we're not working on how far the legs can get off. The whole focus of this particular exercise is to stay in the low back, keep that low back flat and that belly button to spine position. Again, 10 to 15, as many as 25 here."