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4627 Fifth Avenue
Pittsburgh, PA 15213

During this challenging time, we are offering our Pain Free Lifestyle course for free.

Weeks 3 & 4

You must first complete Weeks 1 & 2 before viewing this Lesson

Exercise, Level 4, Weeks 3 & 4


  • Increase Core Strength & Balance
  • Add on Side Planks and Warrior 3

Focusing on Core Strength & Balance

Welcome back to Pain Free Lifestyle.

For the next 2 weeks, we are going to focus on increasing our balance and our core strengthening exercises.

We are going to do this by adding on Warrior 3 and the Side Plank.

Play Exercise & Stretching Demonstrations

The Warrior 3

Warrior 3 is a yoga pose that builds strength and balance.

You do this by starting in the barefoot balancing exercise position, with one foot (let’s start with the left) on the floor. You raise your hands over your head, with your palms facing each other.

Lift your right foot behind you as you lean forward, keeping your hands and arms in the same position.

You will end you with your entire body and arms and legs parallel to the floor. Maintain a good arch in your left foot, and contract your leg muscles and hips and shoulders and back muscles all to keep your body parallel to the floor.

Hold it for a count of 10 seconds, to 20 seconds, to 30.

As always, start off slowly, and work your way up as you become more comfortable with this exercise.

The Side Plank

Side planks are a core strengthening exercise for our sides.

You lay on your side (let’s say that you are laying with your right side up, facing the ceiling). You will place your left forearm and hand, palm down, on the ground, perpendicular to your body. Your right arm with be along your right side, with your fingers pointing down towards your right knee.

Breathe in, and as you breathe out, contract your hip and leg and core muscles to raise your hips off the ground so that your body is a straight as a plank.

Keep breathing as you hold your body in this position for a count of 10 seconds, 20 seconds or even 30 seconds.

Listen to your body and don’t overdo it.

Good luck with these new exercises. They will work your body in new and exciting ways.


Have a Pain Free Day.

Lesson tags: Exercise
Back to: Pain Free Lifestyle > Level 4
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