Developing strength in your core assists your body in performing functional movements like loading bags of groceries in the car or pushing a stroller. The back and waist muscles connect at the center of the body making up the core, which consists of the abs, obliques and lower back. You can work your back and waist simultaneously with core exercises.
Pullups
Pullups recruit the latissimus dorsi or upper back, arms and core muscles. Hold the pullup bar with your palms down and hands slightly wider than shoulder-width apart. Cross your feet behind you and hang from the bar. Squeeze your shoulder-blades together and lift your body up toward the bar. Keep your abs tight and try not to swing your legs on the way up. Lower your body down to the starting position. Repeat for three sets of 10 repetitions. Have a friend hold your feet while executing the movement if you lack the upper body strength to perform an unassisted pullup.
Russian Twists
Russian twists target the obliques while engaging the lower back and abs. Begin seated on the floor with your knees bent and feet flat on the ground. Hold a dumbbell with both hands at chest level and extend your arms straight. Lean your upper body back to a 45-degree angle. Twist to the left from the waist up bringing the dumbbell to the left side of your body. Return to the starting position. Twist to the right, repeating the motion. Continue to alternate sides for three sets of 20 repetitions.
Seated Row
Seated rows work the middle of the back, arms and core. Sit on the seated row machine. Place your feet on the foot platform and bend your knees slightly. Hold the handles of the machine with your palms facing inward and arms extended straight. Tighten your abs and keep your back straight. Pull the handles toward you while squeezing your shoulder blades together. Your elbows should remain close to the body the entire time. Slowly straighten your arms, returning to the starting position. Repeat for three sets of 20 repetitions.
Stability Ball Side Bends
Side bends stimulate the obliques while recruiting the abs and lower back to stabilize the body. Lie on your right side with the stability ball positioned underneath your right hip. Extend your legs straight with both feet on the floor. Place your left hand behind your head with your right hand resting on your left hip. Lift your torso up while squeezing the left side of your waist. Slowly lower your upper body onto the ball and return to the starting position. Repeat for three sets of 20 repetitions on each side.
References
- Bodybuilding.com: What is the Best Workout to Strengthen Core Stability?
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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