3 years ago
nokcha
in English · 29,882 Views
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4 Steps to a Stronger Back
Make sure to do these exercises for five minutes a day to help ward off low back pain! 1. Plank Lie facedown. Rest on your forearms, palms flat on the floor; tuck your toes. Push up off the floor, rising up onto your toes, elbows, and forearms so your back is in a straight line from head to heels. Hold for 30 seconds, eventually working up to 2 minutes. 2. Straight leg raise Lie on your back with your left knee bent and left foot on the floor; keep your right leg straight. Tighten your ab muscles and raise your right leg about 6 inches off the floor; hold for 5 seconds. Slowly lower leg back down, keeping your hips still. Do 10 to 15 reps, then switch legs and repeat. 3. Opposite arm & leg lift Get down on all fours with hands under shoulders and knees under hips. Reach your right arm forward; at the same time, stretch your left leg back. Hold for 5 seconds, then release and repeat using the left arm and right leg; that's one rep. Do 10 to 15 reps. 4. Tabletop tap-downs Lie on your back with knees bent to 90 degrees so your thighs are perpendicular to the floor and your shins are parallel to it. Slowly lower your bent right leg, touching your right toes to the floor. Return to starting position, then repeat on opposite side; that’s one rep. Do 10 to 15 reps.
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5 comments
The third move is my favorite. It helps me a lot with my balance.
3 years ago·Reply
My dear friend has been having a difficult time with her back these days. I will recommend her to follow these exercises. Thank you!
3 years ago·Reply
I am trying this tonight! I am not going to start my work-week with a tense back!
3 years ago·Reply
I feel like I live in plank position...
3 years ago·Reply
@GetFitwithAmy LOL! I feel like planks are in every workout haha
3 years ago·Reply