7 Exercises to Help Strengthen your Back and Core muscles
This exercise targets both the broadest back muscles on both sides, as well as the lower body and torso, while you hold on to the bridge position. Usually, this exercise is shown on a special ball, but you can do it on the bench for more stability. 1) Lie face up on the ball or bench, keeping an eye on your shoulders and neck and trying to put all your weight on your chest. 2) Keep your buttocks in tension. 3) Lift the weight (dumbbells) above your chest. You can use two dumbbells or a ball 4) While maintaining a stable body position, slowly lower the weight down to your head with your elbows bent and stable. 5) Lower the weight as low as your plasticity allows, but most importantly, try not to lower the weight below the head. 6) Tighten your back muscles to pull the weight back up again. Perform 1-3 sets of 10-16 reps.
Tips
· If you have never done this exercise, practice on the floor or bench before trying it with the ball.
* Start with a light weight to practice good technique and control.
* If you have shoulder problems, skip this exercise.
It is normal to also feel this movement in the triceps and chest, as well as in the back.
Pullover with a barbell
This exercise is very similar to a dumbbell pullover, but by using a barbell, you add intensity to the movement and can usually support more weight. Because of the greater weight, you do this movement with your arms bent at the elbows to provide more control and stability.
1. Lie on the ball face up, leaning on your head and shoulders, shifting the bar to your chest, bending your elbows.
2. Keep your buttocks in tension to lift your body into the bridge position, forming a straight line from your knees to your head.
3. Keep your elbows in a fixed position and carry your weight over and behind your head as far as possible for you, as well as safely and comfortably.
4. Keep your abs tight and your body steady.
5. Tighten your back muscles to move the weight back to your chest, and perform 1-3 sets of 10-16 reps.
Tips
· If you've never done this exercise, try it with a light dumbbell first.
* If you have shoulder problems, skip this exercise.
Rod pull
The barbell pull is an exercise that allows you to use heavier weights while working out all the back muscles at the same time. Be careful with this exercise and make sure your abs are contracted to protect your lower back when you bend over.
1. Lean forward at the waist until you are at an angle of about 45 degrees, with your feet hip-width apart and your hands on the crossbar slightly wider than your shoulders.
2. Pull your shoulders back, bend your knees slightly, tighten your abs, and look straight ahead.
3. Start the movement by shifting your weight to your knees.
4. Bend your arms at the elbows and tighten your back to pull the weight up to your navel, following the line of your legs.
5. Place your elbows just above your torso and tighten your back.
6. Go down and repeat 1-3 sets of 8-16 reps.
Make sure your abs are engaged. If this makes your back ache, skip this exercise or change your position.
Rod pull up
The bar's chest pull is similar in many ways to regular deadlifts, except that you bend down until your torso is parallel to the floor, you hold the bar with your palms inwards, and you pull the bar up towards your chest rather than your navel. Since you are in this position, you will need a lighter weight for this movement.
1. Lean forward at the waist until your torso is parallel to the floor, your feet are hip-width apart, and your hands are slightly wider than your shoulders on the crossbar.
2. The shoulders are pulled back, the knees are slightly bent, the abs are tense.
3. Bend your arms at the elbows and tighten your back to pull the weight to your chest.
4. Hold your elbows just above your torso and tighten your back.
5. Go down and repeat 1-3 sets of 8-16 reps.
Make sure your abs are engaged. If this makes your back ache, skip this exercise or change your position.
One-arm deadlift
Dumbbell deadlifts are a great way to engage the broadest muscles, and engaging them one-handed at a time, as in one-handed deadlifts, allows you to lift heavier weights and focus more on the broadest muscles, as well as the biceps (which also work during training in this exercise). The challenge is to give you some support for your lower back by placing one foot on a step or platform (as shown) or, even better, propping one knee on a bench with weights and using the non-working arm to support your body.
1. Place your left foot on a step or platform and place your left hand or forearm on your upper thigh.
2. Take a medium weight kettlebell in your right hand, keeping your back straight and your abs bent, and lower the kettlebell to the floor.
3. Bend your elbow and lift it in a rowing motion (bend it about 90 degrees) until it is at or just above your torso.
4. Squeeze your back, keeping your hips taut and your abs engaged at the top of the movement.
5. Go down and repeat 1-3 sets of 10-16 reps, then switch sides.
Be sure to keep all movements in your hand and avoid turning in your hips. Just pull your elbow up to the level of your torso.
The extension of the back
The above exercises include movements aimed at the broadest muscles. The back extension is a more subtle movement aimed at the lower back. Many of us work out the abs, but forget to work out the lower back, which can lead to muscle weakness and imbalance.
1. Lie face down on the mat and place your hands on the floor or behind your head (for more advanced users).
2. Squeeze the abs and keep it in tension throughout the exercise.
3. Squeeze your back to lift your chest a few inches off the floor.
4. Go down and perform 1-3 sets of 10-16 reps on each hand.
Imagine that you lengthen your torso when you lift your chest. To add intensity, you can also lift your feet off the floor at the same time.
Bridge
The bridge is a simple and delicate way to strengthen the lower back, as well as to engage the buttocks and hamstrings. You can perform this movement isometrically, lingering for a while (30-60 seconds), or you can raise and lower for a more dynamic exercise.
1. Lie down on the floor, put your hands on your sides, legs bent at the knees.
2. Lift your hips off the floor until your body is in a straight line from your knees to your head.
3. Try not to stretch your back too much. Rise only until your thighs are straight.
4. Hold for a while and lower your hips, repeating 1-3 sets of 10-16 reps.
5. Add intensity by holding the dumbbells on your hips or performing this movement with one leg raised.
