Effective exercises for the back

Twisting, a side bridge and "bird dog" exercises will help you strengthen the central muscles, and also give endurance to the muscles of the back, while creating a minimal load on the spine. At first glance, they may seem easy, but in order to achieve the maximum result, you must pay special attention to the technique. One circular workout per day will help you get rid of all the ailments.

• Lateral bridge

Rotating the body with the help of the central muscles requires a lot of effort. This movement supports your natural S-shaped bending of the spine and gives your legs elasticity, which allows you to push off while running, jumping and landing. The lateral bridge is a safe and highly effective exercise for stabilizing the spine. You can adjust the difficulty and pace of the exercise.

How to Exercise

Lay down on your side and lift the body, leaning on your forearm. Squeeze the supporting arm in a fist and lay it straight in front of you. With your other hand, grab your shoulder and keep it steady. Hold the bar with your thighs, pelvis and chest.

How often do the exercises

First, focus on how to properly hold the bar, then follow the 3 approaches (each repetition of 10 seconds) on each side. If you want to complicate the exercise, just do more repetitions, do not increase their duration. (Your body does not become more elastic if it is exhausted). To diversify the exercise, rotate the torso, like a block, to change sides. Quick repetitions of torso turns make the exercise more difficult. Make sure, however, that when you make turns, you do not bend the spine and raise your hips.

• Twisting for the abdominal

Straight abdominal muscles (those that are responsible for the cubes) look as if they were created in order to pull your torso forward, and they really can do it. But they also have another important function - to distribute forces in the waist region in order to achieve elasticity. Therefore, training the abdominal muscles to move the torso up and down throughout the day - it's like training your nose to draw water into yourself. This is an interesting trick, but why? Technique is an essential element of exercises, it makes them effective, not destructive. Twists should not bend your lumbar region or cause the spine to squeeze the lumbar muscles (which are located behind the stomach and serve to flex the hip).

How to Exercise

Lie on your back, one leg is bent, hands under the waist, elbows are raised. Consciously pause to strain the abdominal muscles, then tear off the head and neck from the floor. Do not push your chin forward.

How often do the exercises

Fix for 7-8 seconds, breathe smoothly, abdominal muscles tense. Do as many twists as possible, observing the correct form.

• Exercise "Bird Dog"

Injury to the back is invariably the result of exhaustion of the back muscles. But the way to strong unbending muscles of the back is not exercises "Superman", which create too dangerous a load on the spine for people who are not accustomed to physical activity.

How to Exercise

Do this exercise to pump the muscles around the waist. This exercise is performed by some of the best athletes in the world. Stand on all fours, pull out one arm and the opposite leg and lock in this position for 10 seconds. Make sure your abdominal muscles are tense, as if you expect a strong punch in the stomach. Activate the musculature of the upper and lower parts of the body, starting from the forearms to the buttocks. The back should remain in a stable position. To complicate the exercise, squeeze the outstretched hand into a fist and draw a square to it, while the spine should remain stationary.

How often do the exercises

Try to train your endurance, while not overworking yourself. In other words, it is better to perform 4 repetitions for 10 seconds, and then in descending order to use the remaining forces and maintain the form. Do not try to hold the pose for 30 seconds. You must develop endurance by increasing the number of repetitions, not their duration.

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