ON MY OWN Posted June 25, 2009 Posted June 25, 2009 I was wondering if anyone on here has tips for strengthening the back. Any back excercises I can do at home. I am strengthening my abs and they say to do the back also, that the stronger my abs get I need a strong back to help support them. My abs have always been a problem and I have come a long way this time and want to continue in an upward mobility with this. Thanks for your help on this.
EddieN Posted June 25, 2009 Posted June 25, 2009 What part of the back...lower or upper? Since you're doing it for your abs I'm going to guess you want to strengthen your lower back. A good exercise you can do for your lower back that requires no weights is what I call "superman's." Lie on your stomach and lift both your arms and legs off of the ground slowly so it looks like you're flying like superman. Create as much arc with your body as possible and slowly relax. You can do the same thing except only raide one arm and leg at a time (your left leg and right arm together and then vise versa). Planks/bridges are also good for the lower back if you do them right. That's the one where you push yourself up with your forearms and try to remain in that position for long as possible while keeping your abs/back straight.
Author ON MY OWN Posted June 25, 2009 Author Posted June 25, 2009 What part of the back...lower or upper? Since you're doing it for your abs I'm going to guess you want to strengthen your lower back. A good exercise you can do for your lower back that requires no weights is what I call "superman's." Lie on your stomach and lift both your arms and legs off of the ground slowly so it looks like you're flying like superman. Create as much arc with your body as possible and slowly relax. You can do the same thing except only raide one arm and leg at a time (your left leg and right arm together and then vise versa). Planks/bridges are also good for the lower back if you do them right. That's the one where you push yourself up with your forearms and try to remain in that position for long as possible while keeping your abs/back straight. Thanks for the info, I will start right away on this, appreciate it. Its great because I can do it at home. You were right, it was my lower back I was referring to and thanks for being up on that.
EddieN Posted June 26, 2009 Posted June 26, 2009 No problem. Your lower back and ab muscles are actually very easy to develop. You don't need to do hundreds of crunches...in fact, it's a lot more effective to do ab reps like you would with any other weight exercise. Small number of reps per set (10-15) and high intensity. My coach makes us do these long ab circuits that last a total of 20 minutes. I've noticed MUCH better results when I just do a bit with high intensity. Same goes for your lower back.
way_2_tired Posted June 27, 2009 Posted June 27, 2009 You can do "back-ups" too! Like on your bed with your waist up hanging of the bed, like an "L". then lift your torso up using your lower back muscles. I find it is easier if you have something to hook your legs on or somebody sits on your feet.
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