I'm Jeremy Shore for LIVESTRONG.COM, and this is weight training for a weak back. When training with a weak back, begin by establishing a strong foundation by building core strength and endurance. The back and core is generally weak due sitting for long periods of time. So, it's important for the core and other important postural muscles to be strengthened. Here's a great routine to show up your back and your core. For our first core strengthening exercise, we'll perform an alternating bird dog. Come on your hands and knees, with your hands positioned directly below your shoulders, knees directly below your hips. From here, make sure you have a neutral spine and a flat back. Draw in your abs, keeping them engaged and extend the opposite hand and the opposite foot, to opposite ends of the room. Hold that for two to three seconds and then, switch sides. Make sure to keep your hips leveled with the floor, and alternate this exercise for eight to twelve repetitions on each side. Next, we'll focus on core stabilization with a sideways or a side plank. From here, bring your elbow directly underneath your shoulder, straight, long body, here to ankle. And then, lift up your hips off the ground and make sure your hips are also forward. To really engage the core musculature on the lower side. Keep a straight line of the body and hold for 20 to 30 seconds and then, switch sides. If you need to regress, just simply bend the knees and lift the hips from the knees. Keeping the hips forward and hold for 20 to 30 seconds. Next, we're moving to a hip bridge, using stability ball. Grab your ball, have a seat and then, roll the down until your neck is supported on the ball. We call this a tabletop position, and drop your hips down. Keep a neutral spine, slightly tucking your tail,hands are on the hips. And from here, driving mostly through the heels, lift your hips up until you perform that straight line from your ear, down to your knee, really engaging the glutes. Hold for two to three seconds, lower your hips and then, squeeze the glutes and lift them up again. Perform eight to twelve repetitions. Next, to strengthen the muscles in the low back, we'll perform a low back raise, using a stability ball and your feet against a wall. From here, just lay your stomach right across the ball, wrap your torso down and around the ball. Placing your hands loosely behind your ears. In one movement, extend the body using the low back to lift up, firing the glutes to the top of the movement and then, relax back, down. Extend up, use the low back muscles, lift your chest up and then, wrap yourself back, down around the ball. You perform eight to twelve repetitions here. Then, we'll move into a cobra to target the scapular retractors. From here, you can scoot the ball slightly out a little further, just below the sternum. The glutes stay tight and engaged here, straight legs, reach your hands into a Superman position, palms down. Now, rotate the hands out, so the thumbs begin rotating up towards the ceiling. Squeezing your shoulder blades back and down, holding for two to three seconds and then, slowly return to the starting position. Rotate out, retracting, and lowering the shoulder blades, squeeze and return to the starting position. Maintaining a, maintain a tight butt, and really strengthen the scapular retractors. I'm Jeremy Shore for LIVESTRONG.COM, and this has been weight training for a weak back.