Back Strengthening Exercises: Building a Strong and Healthy Back

Having a strong back is a crucial key to a healthy spine in addition to a strong core. You need the muscles supporting your spine to be able to withstand day to day wear and tear and whatever life throws at you. This could be a variety of things varying from lifting a small child up, marking that one trip of groceries from the car, the gym and many other things. Now lets get to some exercises that can help you keep your back strong feel strong!

For this exercise you will want to start by laying face down with your arms in front like you are superman and your feet on the ground too. From there you will want to tighten your core up and then squeeze your glutes together. After your tighten everything up you will want to stay tight and lift your arms up. While lifting your arms up you will want to keep your glutes tight and lift up your legs up at the same time. You will feel the exercise in your lower back and in your glutes. You will want to hold this pose for about 20-30 seconds. You will want to repeat this exercise 5 times over.

For this exercise you will want to start by kneeling down and starting on your hands and knees. Fromm there you will want to tighten your core and start to get down on your forearms. From there you can then move out your feat like in the picture above. When doing this exercise you want to make sure that you keep your core tight and you aren’t letting your back sag or arch to much. You will want to hold this position for one minute and repeat three times over.

For this exercise you will want to start on your hands and knees. Look down at your hands and keep a neutral spine so no sagging or arching. You will want to keep your core tight throughout the exercise. Next, you will want to raise and extend the opposite arm and leg simultaneously. If you have trouble balancing at first start by raising your leg then the opposite arm once the leg is raised. Hold that position for 5 seconds then repeat with the opposite arm and leg. You will want to do each side three times to complete one set. You will want to do 5 sets of this exercise.

For this exercise you will want to start by laying face down on the floor. You will want to focus on keeping your core tight throughout the exercise. In addition you will want to keep your glutes tight and squeeze them when doing the action of the exercise. Once you are laying face down on the floor tighten your core and squeeze your glutes as you try and lift your torso off the ground. Try and old this position like in the picture above for 5 seconds and repeat 4 times to complete one set and repeat for 3 sets. It is okay if you don’t lift that much off the ground at first, it takes patients and practice to lift higher.