What Almost Everyone Gets Wrong About Exercise And Weight Loss It’s All in the Core – 5 Exercises for a Strong Back

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It’s All in the Core – 5 Exercises for a Strong Back

One of the best ways to protect your back, minimize back pain episodes and support your chiropractic treatment is to strengthen your core muscles. Contrary to popular belief, that doesn’t mean just doing hundreds of sit-ups a day. Your core consists of several muscles that run from the middle of your ribs (rectus abdominus) to the hamstrings in your legs.

Therefore to strengthen all these muscles you need a variety of exercises to target each one. There are tons of magic exercises and equipment out there that promise to give you washboard abs, but you need to be careful which one you choose because some of them can actually do your body more harm than good. Below are 5 excellent exercises to focus on the core muscles without putting dangerous stress on your back. As with any exercise program please consult a healthcare professional before starting a new program.

Board – Plank is a yoga pose that doesn’t involve any equipment and is great for strengthening the core. Lie on your stomach and lift yourself so you’re balancing on your forearms and knees (for a great balance challenge on your forearms and toes). Tighten your abdominal muscles and keep your head in line with your back and keep your back flat. You will find yourself in a position similar to a push-up without movement. Don’t let your stomach sink into the ground or push your bottom into the air. Hold for 15-30 seconds and lower. For an added challenge try lifting one leg slightly off the ground and hold, then repeat with the opposite leg.

Sideboard – Same as plank but it focuses more on the oblique muscles. Lie on your side and lift yourself so that you are balancing on your forearms and knees (or legs). 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 extra challenge balance on your hands and feet and lift the opposite hand into the air.

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

Four – Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. Keep your back flat and keep your head in line with your back. Tighten your stomach and slowly extend one arm and the opposite leg out until it is in line 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 above your head. Slowly lift your chest, head and arms into the air and hold for 15-30 seconds. For an added challenge, lift your legs in the air at the same time.

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