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- Here are some exercises you can do to improve the strength of your lower back.
- Pick maybe 2 abs and 2 low back exercises and complete them every other day.
Crunch
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Side Plank
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.
Lying Side Crunch
1) Lie with back on floor or bench with knees bent.
2) Start position: Let your knees fall to the right so that your hips are somewhat rotated.
3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee.
4) Return to start position. Repeat with other side.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively – elbow does not need to touch knee.
Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.
Plank Knee-ins
1. Start by getting on your hands and knees in a push-up position.
2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest.
3. Return the foot back to the starting position and repeat with the other leg.
Alternating Superman
1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.
Low Back Extension
1) Lie face down on flexaball with knees and feet on floor.
2) Flexaball placement should be at abdominal to lower chest region.
3) With hands on chest, raise trunk 4-8 inches.
4) Lower to start position.
5) To increase intensity, position ball down towards hips, feet wide with knees off floor. Hands may be placed behind head and overhead to further increase resistance. To increase stability, place feet against wall or stationary object.
Single Leg Bridge and hold
1. Start by lying on your back with the ball under the upper part of your back.
2. Bring your hips up so that they are parallel to the ground.
3. While maintaining this position lift one leg off the ground and try to extend it.
4. Try to hold this position for the recommended time. Repeat with the other leg.
Bentover Trunk Rotation
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold toning bar on shoulders.
3) Rotate shoulders side to side by rotating your trunk.
4) Return to start position.
5) Remember to keep back and head straight – hyperextension or flexion may cause injury.
You can use a broomstick as well.
Four point opp arm leg raise
1. Start by placing both hands and knees on top of a balance disc.
2. Once you are balanced then raise your left arm and right leg until they are parallel with your body.
3. Maintain that balanced position for the prescribed time. Keep your back flat and level. Return to just a 90 degree bend at the elbow and knee and touch the ground. Complete for prescribed repetitions. Repeat with the other leg and arm.
Just place your hands and knees on the ground. Don’t use any balance disc.
