As someone who is passionate about fitness, you’re always looking for new ways to improve your workouts and get the most out of your training. If you’re looking to build a strong core and lower back, then you need to incorporate exercises that target these areas. In this blog post, we’ll discuss some of the best exercises to build a strong core and lower back, as well as tips for avoiding injury. Stay tuned!
Here are some best exercises to build a strong core and lower back;
1) Hollow Hold:
Start by lying on your back with your feet flat on the ground and your arms at your sides.
Engage your abdominals by drawing your belly button towards your spine.
Lift your head and shoulders off the ground, keeping your lower back pressed into the mat.
Hold this position for 30 seconds to one minute.
2) Pallof Press:
Start by standing tall with your feet shoulder-width apart and your knees slightly bent. Hold a Resistance Band in both hands in front of your chest, keeping your elbows bent at 90 degrees. Press the band straight out in front of you, maintaining the bend in your elbows.
Hold for one second, then return to the starting position.
Do 10-12 reps, then switch sides and repeat.
3) Dead Bug:
Start by lying on your back with your knees bent and feet flat on the ground.
Slowly raise your right arm and left leg off of the ground, keeping your low back pressed firmly into the floor.
- Hold for a count of two, then return to the starting position.
- Repeat with your left arm and right leg.
- Do two sets of 10 repetitions on each side.
4) Bird Dog:
This is a great exercise to start with if you’re new to working your core and lower back. The bird dog helps engage both the transverse abdominis (the deep abdominal muscle that helps stabilize the spine) and the erector spinae (a group of muscles that runs along the spine).
To do a bird dog, start on all fours with your hands under your shoulders and your knees under your hips. Keep your spine in a neutral position and engage your core. From here, lift your right arm and left leg off the ground, extending them straight out from your body. Hold this position for a few seconds before slowly lowering your arm and leg back to the starting position. Repeat on the other side.
The plank is another great exercise for working your core and lower back. It helps strengthen the rectus abdominis (the “six-pack” muscle) as well as the transverse abdominis and erector spinae.
To do a plank, start on all fours with your hands under your shoulders and your knees under your hips. Tuck your toes under and lift your body up so that you’re resting on your forearms and the balls of your feet. Keep your back flat and your core engaged. Hold this position for as long as you can.
6) Tabletop Leg Press:
The tabletop leg press is an excellent exercise for targeting your inner and outer thigh muscles, as well as your glutes. To do this move, sit on the edge of a sturdy table or bench with your legs hanging off the edge. Place your hands on the edge of the table for support, then press your legs out straight in front of you. Slowly bend your knees and lower your legs back down to the starting position. Repeat for 10-12 reps.
7) Seated Russian Twist:
The seated Russian twist is a great exercise for targeting your obliques, as well as your lower back and glutes. To do this move, sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and place your hands on the ground behind you for support. From here, twist your torso to the right and then to the left, making sure to keep your back straight and your core engaged the entire time. Repeat for 10-12 reps.
8) Supine Bridge:
The supine bridge is an excellent exercise for targeting your glutes, hamstrings and lower back. To do this move, lie flat on your back on the ground with your feet flat on the ground and your knees bent. Place your hands on the ground beside you for support. From here, press your hips up into the air, then squeeze your glutes at the top of the move. Lower back down to the starting position and repeat for 10-12 reps.
Strengthening your core and lower back is essential for preventing injuries, improving balance and stability, and reducing pain. These exercises are a great place to start if you want to improve your strength in these areas. Be sure to focus on proper form, increase the weight gradually as you get stronger, and take rest days when needed. If you experience any pain while doing these exercises, stop immediately and consult with a healthcare professional. Are there any other exercises that you would recommend for strengthening the core and lower back? Let us know in the comments below!
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