![](http://kirotaby.com/wp-content/uploads/20220314_112742-scaled.jpg)
![](http://kirotaby.com/wp-content/uploads/IMG_1198-scaled.jpg)
![](http://kirotaby.com/wp-content/uploads/20220314_113411-1-scaled.jpg)
![](http://kirotaby.com/wp-content/uploads/20220314_113448-scaled.jpg)
![](http://kirotaby.com/wp-content/uploads/20220314_113433-1-scaled.jpg)
![](http://kirotaby.com/wp-content/uploads/20220314_112759-scaled.jpg)
This is a guide with pictures for spontaneous training where ever you are. The instructions are in the programs ländryggs stabilitet 1 och ländryggs stabilitet 2. Depending on how stabile your back is you can do either part of the program or the entire group of exercises. Obviously, wear clothes appropriate for the conditions!
![](http://kirotaby.com/wp-content/uploads/20180630_163745-400x225.jpg)
core med andning
![](http://kirotaby.com/wp-content/uploads/20180630_163747-400x225.jpg)
core med armarna i start position
![](http://kirotaby.com/wp-content/uploads/20180630_163816-400x225.jpg)
core med armar
![](http://kirotaby.com/wp-content/uploads/20180630_163830-400x225.jpg)
core med armar 2
![](http://kirotaby.com/wp-content/uploads/20180630_163813-1-400x225.jpg)
core armarna diagonala
![](http://kirotaby.com/wp-content/uploads/20180630_163755-400x225.jpg)
core med armarna över huvudet växelvis
![](http://kirotaby.com/wp-content/uploads/20180630_163749-400x225.jpg)
core med armarna över huvudet
![](http://kirotaby.com/wp-content/uploads/20180630_163802-400x225.jpg)
core med utsräckta armar, vridning med huvudet
![](http://kirotaby.com/wp-content/uploads/20180630_163818-400x225.jpg)
core med armana till ena sidan
![](http://kirotaby.com/wp-content/uploads/20180630_163844-400x225.jpg)
träna magen med ben
![](http://kirotaby.com/wp-content/uploads/20180630_163850-400x225.jpg)
träna magen med ben armbåge till knät
![](http://kirotaby.com/wp-content/uploads/20180630_163838-400x225.jpg)
träna magen med ben doppa fötterna
![](http://kirotaby.com/wp-content/uploads/20180630_163842-400x225.jpg)
träna magen med ben fot position
![](http://kirotaby.com/wp-content/uploads/20180630_163840-400x225.jpg)
träna magen med ben växelvis
![](http://kirotaby.com/wp-content/uploads/20180630_163612-e1535394972406-225x400.jpg)
utfalls steg
![](http://kirotaby.com/wp-content/uploads/20180630_163617-e1535106538520-225x400.jpg)
utfalls steg ute
![](http://kirotaby.com/wp-content/uploads/20180630_163553-e1535454903268-225x400.jpg)
squat med arm vridnig
![](http://kirotaby.com/wp-content/uploads/20180701_123345-e1535394820430-225x400.jpg)
diagonal stretch ute
![](http://kirotaby.com/wp-content/uploads/20180701_123319-400x225.jpg)
indian dans ute
![](http://kirotaby.com/wp-content/uploads/20180628_142019-1-400x225.jpg)
diagonala stretchen
![](http://kirotaby.com/wp-content/uploads/20180701_123513-400x225.jpg)
CORE pressa bakåt med armar
![](http://kirotaby.com/wp-content/uploads/20180701_123508-400x225.jpg)
CORE pressa neråt med armarna
![](http://kirotaby.com/wp-content/uploads/20180701_123503-400x225.jpg)
CORE pressa uppåt med armarna
![](http://kirotaby.com/wp-content/uploads/20180701_123505-400x225.jpg)
fortsätt pressa uppåt med armarna