The Best Core Exercises for a Strong Back
Does strengthening your core strengthen your back?
Core muscles support your back Your core muscles are vital for a healthy back because they’re solely responsible for spinal stability. These muscles must carry the weight of your body and step up to the challenge when the load increases.
The Best Core Exercises for a Strong Back
Having a strong core is essential for having a strong, healthy back. Your core acts as the stabilizer for all of your movements and helps to keep your posture upright and stable as you move through your day. A strong core also helps reduce the risk of injury and helps with balance and stability. So, if you’re looking to build a strong and healthy back, here are the best core exercises to help you do just that.
First and foremost, planks are a simple but effective exercise for working the core. To do a plank, simply start on your hands and the balls of your feet. Your arms should be shoulder-width apart and your legs should be straight. Keep your head and neck in a neutral position and your gaze slightly ahead of you. Take 3-7 breaths while you’re in the plank position and work your way up to holding it for 30-60 seconds.
Bird Dog is another great exercise for your core as it requires you to use your entire core to balance and maintain the position. To do a bird dog, start on all fours with your hands and knees shoulder-width apart. Raise your right arm to about shoulder height and your left leg to about hip height. Make sure your pelvis is neutral and keep both eyes on your hand and your knee. Hold this position for 3-5 breaths and then switch sides. Repeat 5-10 times, alternating between sides.
Abdominal crunches are another great exercise for a strong core. Start by lying on your back with your knees bent. Place your hands behind your head, with your elbows out, and then curl your upper body upward towards your knees. Make sure to keep your chin slightly tucked and use your abdominal muscles to pull you up. Hold this position for a few seconds then slowly lower back down. Repeat 10-15 times.
Back extensions strengthen your lower back and the muscles in your abdominal region. To do back extensions, start by lying on your stomach. Put your hands across your chest and squeeze your shoulder blades together. From there, lift your head and shoulders off the ground, using your lower back muscles. Hold the position for a few seconds and then slowly lower back down. Repeat 10-12 times.
Last but not least, dead bugs are a great exercise for engaging your core. Begin by lying on your back with your arms and legs extended. From there, slowly lower one arm to the side and the opposite leg while keeping your lower back on the floor. Return to the starting position and repeat with the other side. Do 10-15 repetitions.
By incorporating these core exercises into your exercise routine, you will be able to develop and maintain strength in your back and core muscles, which will help with balance, posture, and overall wellbeing. So, give these exercises a try and you’ll be feeling strong and healthy in no time.
