Back On Track: 5 Ways To Strengthen Back Muscles

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.

Side_plank

Side Plank. Source: WorkoutLabs.com

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.

Superman1

Superman. Source: WorkoutLabs.com

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.

Hip_Raise1

Hip Bridge. Source: WorkoutLabs.com

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.

Bodyweight_Walking_Lunge

Lunge. Source: WorkoutLabs.com

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.

pelvic_tilt

Pelvic Tilt. Source: nau.edu

Now you know just how easy it is to strengthen your back muscles, try and throw a few of these simple exercises into your workout. Trust us, your back will have never felt this good.
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