Effective back exercises

Crunches, side bridges, and bird dog exercises will help you strengthen your core and build endurance in your back while putting minimal strain on your spine. They may seem easy at first, but to get the most out of them, you need to pay close attention to technique. One circuit a day will help you get rid of all your ailments.

• Side bridge

Rotating your torso with your core muscles requires a lot of effort. This movement maintains your natural S-curve and gives your legs the spring you need to push off when you run, jump, and land. The side bridge is a safe and highly effective exercise for spinal stabilization. You can adjust the difficulty and tempo of the exercise.

How to perform the exercise

Lie on your side and lift your body up, using your forearm as support. Make a fist with your supporting hand and place it straight in front of you. Use your other hand to clasp your shoulder and hold it steady. Hold the plank with your hips, pelvis, and chest.

How often to do the exercise

First, focus on holding the plank correctly, then do 3 sets (10 seconds each) on each side. If you want to make the exercise more challenging, simply do more reps, not longer reps. (Your body won't get more toned if it's exhausted.) To add variety, twist your torso like a block to switch sides. Doing quick torso twists makes the exercise more challenging. Make sure, however, that you don't hunch your spine or lift your hips as you twist.

• Abdominal crunches

The rectus abdominis (the ones responsible for the six-pack) looks like it was designed to pull your torso forward, and it can do that. But it also has another important function: distributing forces across the waist to achieve firmness. So training your abs to move your torso up and down all day is like training your nose to suck in water. It’s a neat trick, but why bother? Form is key to the exercises, making them effective rather than destructive. Crunches should not bend your lumbar spine or cause your psoas (the muscles behind your stomach that flex your hips) to compress your spine.

How to perform the exercise

Lie on your back with one leg bent, hands under your lower back, elbows raised. Consciously pause to tighten your abdominal muscles, then lift your head and neck off the floor. Do not jut your chin forward.

How often to do the exercise

Hold for 7-8 seconds, breathe evenly, and keep your abdominal muscles tense. Perform as many twists as possible, maintaining the correct form.

• Exercise "Bird Dog"

Back injury is invariably the result of back muscle fatigue. But the path to strong back extensors is not through Superman exercises, which place too much stress on the spine for people unaccustomed to physical activity.

How to perform the exercise

Do this exercise to build muscle in your waist area. This exercise is performed by some of the best athletes in the world. Get on all fours, extend one arm and the opposite leg and hold this position for 10 seconds. Make sure your abdominal muscles are tight, as if you are expecting a strong punch to the stomach. Engage the muscles of the upper and lower body, starting from the forearms to the buttocks. The back should remain stable. To make the exercise more difficult, make a fist with your outstretched hand and draw a square with it, while keeping the spine still.

How often to do the exercise

Try to train your endurance without overdoing it. In other words, it’s best to do 4 x 10-second reps, then go down in a downward sequence to use up any remaining energy and maintain your form. Don’t try to hold a pose for 30 seconds. You should build endurance by increasing the number of reps, not the duration.

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