Building Your Core, So Your Back’s Not Sore
You often hear about the importance of strengthening your core. This is true and important, but it is recommended for many reasons over and above just achieving your dream body.
Many people have back pain and this can sometimes be caused by weak abdominal muscles. In fact, developing strong abdominal muscles may actually help prevent back pain by enabling proper spinal alignment, making you less prone to back injuries. Your abs anchor your frontal core, and if they are weak, the other structures supporting your spine, such as back muscles, will have to work harder. By developing stronger core muscles, you’ll be less likely to injure or strain your back muscles.
Below are three exercises that help build your core, so your back’s not sore.
Rope ClimbSit on the floor with your legs extended in front of you and feet turned out, toes pointed. Contract your core muscles and roll your shoulders forward creating a curve in your back. Lift and move arms in succession as if you were climbing a rope, twisting your core slightly with each reach. Repeat 20 times.
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Circle PlankStart in a plank position with abs tight. Pull right knee in and circle it clockwise, then counterclockwise. Keep the rest of your body stationary. Repeat five times and then switch legs.
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Oblique ReachSit with knees bent and feet on floor. (A) Straighten right leg. Roll spine into a C-curve. Place left hand behind head and extend right arm. (B) Twist body to the left, roll back a bit more (and hold for one count), then come up. Do five reps and then switch sides.
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Try these exercises to help tone your core, three to four times per week for about 15 minutes. Your back will thank you.