Updated: Oct 9, 2019
This is an effective exercise for strengthening the glutes and hamstrings. This also works the core stability muscles, hip muscles and the lower back. I have been doing all these to help me to recover from a herniated disc.
Start from a lying position, keep feet flat to floor and hips up off the floor.
Kneeling alternate arm and leg lift
This is a great core stability exercise that works on lower back strength and balance.
Start on all fours with your knees under your hips and hands under shoulders, engage your abdominals, raise alternate arm and leg keeping hips and shoulders parallel to floor. Hold the position for a couple of seconds then return to the starting position and switch arm and leg. Do 2-3 sets 12 reps.
This exercise strengthens the core whilst minimising pressure on the lower back.
To do this exercise you can place a towel or cushion under your shoulders to help support your neck, I don't use either but keep my head in a comfortable position throughout.
Make sure your hips and lower back stay still throughout the exercise, push your lower back in to the floor and keep the movement slow and controlled. Do 2-3 sets 12-16 reps.