Let’s face it: when it comes to working out, back muscles typically don’t get a lot of love. Yet your spine, particularly the lumbar region, supports most of your body’s weight – so here are five easy ways to strengthen your spine and get your back on track.
Side Plank
Lie down straight on your side, with one forearm flat on the floor and your elbow directly below your shoulder. Lift your hips off the floor, all the while maintaining the straight line from your head to your feet, and hold for 30 seconds.
Superman
Lie face down on the floor with you arms stretched out in front of you. Lift your head, chest and arms off the floor – but don’t lift your head too high! Make sure your lower back stays on the floor. Repeat 8 to 12 times.
Hip Bridge
Lie flat on your back with your knees bent, feet flat and hip-width apart. Keeping your arms by your sides and flat on the floor, lift your hips to form a straight line from your shoulders to your knees. Hold for 10 seconds.
Lunge
Start by standing up with your hands on your hips. Take a large step forward with one foot and bend until your knee is directly above your ankle, then step immediately back to the starting position. Repeat 8 to 12 times.
Pelvic Tilt
Lie flat on your back with your knees bent, feet flat and hip-width apart. Press your lower back flat on the floor and hold for 5 to 10 seconds.
