A fit back ensures good posture, increases your work endurance and allows you to participate in your favorite health and fitness activities. Your core muscles, including both back and stomach, work together to support your back. Therefore, an exercise regimen for a fit back should include working areas that support your lower back, such as your stomach, hamstrings and hip flexors.
Tummy Clinches
Lie on your back on a flat, hard surface. Bend your knees and rest your hands, palms down, just below your rib cage. Squeeze your stomach muscles as if you were pushing your belly button to your spine. Hold this position for five seconds. Repeat 10 times. Always remember to breathe throughout the entire process.
Pelvic Tilt
Lie on your back on a flat, firm surface such as the floor or a mat. Squeeze your buttocks and tighten your stomach muscles. Push your lower back toward the floor and hold for 10 seconds. Relax and repeat.
Curl-ups
Lie on your back on a hard, flat surface. Bend your knees. Concentrate on pushing your bellybutton down toward the floor. Stretch your arms downward like you are trying to touch your knees while you curl your chin to your chest and raise your shoulders off the floor. Slowly return to the original position. Repeat 10 times.
Upper-Back Lifts
Lie on your stomach on a flat surface. Place your hands behind your head while lifting your chest off the floor. Amp up intensity by doing leg lifts simultaneously. Hold the position for five to 10 seconds. Repeat 10 times.
Rows for Your Upper Back
Stand with your feet shoulder-with apart. Lean forward at a 45-degree angle with your arms down. Squeeze your upper-back muscles as you pull your elbows up your torso. Repeat 10 times. Increase intensity by gradually adding free weights.
Hamstring Stretches
Lie on your back on a hard, flat surface. Straighten one leg out while keeping the other one bent. Raise the bent leg and grab your ankle. Slowly straighten out your bent leg. Keep your lower back on the floor. Hold the stretch for 10 seconds. Repeat five times before switching legs.
References
- Nicholas Institute of Sports Medicine and Athletic Trauma: Low Back Program Exercises
- Columbia University Go Ask Alice: Back-Strengthening and Stretching Exercises
- Health Info Translations: Exercises for Your Back
- Universtiy of Maryland Environmental Safety: Back Exercises Making Your Back Work for You
- Spine-Health: Back Exercises and Abdominal Exercise Recommendations
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