Teeter Better Back Core Restore Manual page 2

Hip & Core Stabilization Exercise Guide
A strong core is vital to a healthy back. These exercises are designed to challenge and strengthen the core muscles that work to
stabilize the pelvis and spine for improved balance, posture, and muscle tone.
Refer to Table 1 for the recommended workout sets and duration based on your fitness level. The Core Restore exercises should be
performed 3-5 times per week for optimum results, allowing 24-48 hours of rest between each session.
Be sure to maintain proper form by keeping a straight/neutral back and neck at all times in order to prevent injury. It's more
important to perform the exercise correctly than it is to complete the suggested duration.
Static Sit Hold
Figure 1
Sit on one end of the Core Restore with knees
bent, both feet on the ground and arms crossed
on your chest. Begin to lean back toward
the ground while keeping your back straight
and neck neutral (Figure 1). Bear down while
contracting the abdominal muscles to stabilize
the spine (core shaking is normal and will
decrease with consistent use).
Back Extension Hold
Figure 2
Lie down on your stomach with the Core Restore
centered at your hips. With hands behind your
head, gently raise your upper body off the
ground and hold while keeping your lower body
stable (Figure 2). Maintain a neutral spine - be
careful not to overextend your back.
Bird Dog Hold
Figure 3
Start on all fours and place the Core Restore
beneath your right knee. Your left hand should
remain on the ground as you extend your
right arm and left leg straight out in opposite
directions (Figure 3). Draw your belly button into
your spine and contract your abdominal muscles
as you hold for the full count, then switch sides.
Figure 4
Glute Press
Lie down on your back and place the Core
Restore beneath both feet. With arms extended
in front of you, slowly raise your hips up to the
ceiling and engage the glutes as you press both
Figure 5
feet into the Core Restore (Figure 4).
ADVANCED: Intensify the exercise by fully
extending one leg out in front of you while
holding the pose (Figure 5). Repeat with the
opposite leg.
Figure 6 Figure 7
Push-up Hold / Plank
Get into push-up position with hands shoulder-width apart on the Core
Restore and hold (Figure 6). Be sure to maintain a neutral neck and spine.
ADVANCED: For more of a challenge, drop to your forearms and maintain
a 90 degree bend in the elbow (Figure 7).
Figure 9
Figure 8
Boat Pose
Sit on the center of the Core Restore with knees bent, heels on the ground
and arms extended to your sides. Slowly raise one leg off the ground, while
keeping it bent. Once stable, raise the other leg up until both are at about 90
degrees (Figure 8). Contract the abdominals while holding.
ADVANCED: To intensify the exercise, extend both legs out while maintaining
a neutral back (Figure 9).
Figure 10 Figure 11
Side Extension / Side Plank
Lie on your side with one forearm resting on the Core Restore. Bend the knee
resting on the floor in a 90 degree angle. Gently raise youself up, extend your
free arm up into the air and fully extend your free leg straight out (Figure 10).
Repeat on opposite side.
ADVANCED: Intensify the exercise by fully extending both legs with feet
stacked on top of each other (Figure 11).
Table 1
Level Sets
Beginner 1-2
Intermediate 2-3
Advanced 2-3
Figure 12
Figure 13
Figure 14
Duration
30 sec. (static hold)
45 sec. (static hold)
1 min. (static hold)
Squat Hold / Active Squat Hold
Carefully place one foot at a time on the Core
Restore. Using your arms for balance, slowly
bend your knees (Figure 12). Contract the gluteal
muscles and keep the knees from going inward.
ADVANCED: To intensify the exercise, deepen the
bend in your knees or perform active squats.
Single Leg Balance Hold
Begin with one foot planted in the center of
the Core Restore and the toe of the other foot
resting on the ground (Figure 13). Slowly lift the
foot on the floor off the ground and hold while
balancing on one leg. Repeat on
other leg.
MODIFIED: If this exercise is too difficult at
first, alternate between lightly tapping your
toe to the ground and then lifting it up to
build stability and balance.
Static Lunges
Begin with one foot planted in the center of the
Core Restore. Extend the opposite foot back into
lunge position (Figure 14). Hold the position to
build stability. Repeat on other leg.
ADVANCED: To increase difficulty, complete the
lunge exercise by lowering the knee closer to the
ground and then returning to starting position.