It’s all at the core: 5 exercises for a strong back

One of the best ways to protect your back, minimize low back pain episodes, and support your chiropractic treatment is to strengthen your core muscles. Contrary to popular belief, that doesn’t just mean doing hundreds of sit-ups a day. The core muscles consist of a series of muscles that run from the center of the ribs (rectus abdominis) to the hamstrings of the legs.

Therefore, to strengthen all of these muscles, you need a variety of exercises to target each one. There are an incredible number of miracle exercises and equipment that promise to give you those washboard abs, but you have to be careful which ones you choose because some of them can do your body more harm than good. Below are 5 exercises that are great for targeting your core muscles without putting harmful strain on your back. As with any exercise program, consult a healthcare professional before starting a new program.

Plank – Plank is a yoga pose that does not involve any equipment and is great for strengthening the core. Lie on your stomach and stand up for balance on your forearms and knees (for a great challenge of balancing on your forearms and toes). Tighten your abdominal muscles and be sure to keep your head aligned with your back and your back flat. You will find yourself in a push-up-like position without the movement. Don’t let your stomach sink to the ground or push your butt up into the air. Hold for 15-30 seconds and lower. For an added challenge, try lifting one leg slightly off the ground and holding it down, then repeat with the opposite leg.

Side table – Similar to the plank but focuses more on the oblique muscles. Lie on your side and stand up to balance on your forearm and knees (or feet). Push your hips up into the air, but be careful to keep your body in a straight line. Do not roll forward or backward. For an added challenge, balance your hand and feet and raise your opposite hand in the air.

Bridge – Lie on your back and bend your knees, keeping your feet parallel to your shoulders. Tighten your abs and lift your hips off the floor until they are in line with your knees and shoulders. Hold for 15-30 seconds.

Quadruped – Start with your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Make sure to keep your back flat and keep your head aligned with your back. Squeeze your abs and slowly extend one arm and opposite leg out until they are flush with your back. Hold for 15 seconds, then return to the starting position and repeat on the opposite side.

Superman – Lie on your stomach with your arms extended over your head. Slowly lift your chest, head, and arms into the air and hold for 15-30 seconds. For an added challenge, raise your legs in the air at the same time.

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