The best core strengthening exercises are those which target the lower back – an area we mostly neglect. This does not mean that all other exercises are rubbish – definitely not! However, a healthy combination of exercises that target each area of your body is something we should look for. Some core exercises do need special equipment and medical supplies, so you might have to buy the equipment or visit the nearby gym to perform the exercises.
Today, I am going to reveal top exercises to strengthen core which target various body muscles, especially those of your highly neglected back! I found them very useful; hopefully they will be equally beneficial for you.
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In pursuit of six-packs, toned arms and stronger chest, people easily ignore their backs. A strong lower back is actually very vital for enhancing the overall strength of the body and helps in improving posture and even provides additional stability for other types of exercise. When done correctly, back raises also strengthen glutes, calves and hamstrings.
How to Perform Back Raise?
Doing back raises is pretty simple, though it feels hard initially. If you follow my instructions and look at the illustration, you will master it in no time. The only equipment required is a back-machine station.
Prop your feet below the back-machine station’s leg anchor and rest your upper thighs on the pad. With the hands behind your head, squeeze your glutes and very slowly bend forward at the hips until your torso is almost perpendicular to the ground. Now without wavering the shoulders raise your body back to its original position so that it is in line with the lower body. One rep is complete.
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Leg raises are generally recommended to beginners because they are easy to perform and facilitate in enhancing stamina required by other tougher exercises. But what makes leg raises equally attractive to even the most advanced body builders is their ability to strengthen the abs, resulting in a beautiful abdominal wall. You know what you don’t even need any equipment to do this simple exercise.
How to Perform Leg Raise?
Lie flat on the ground, using a rug or a mat if the floor hurts you. Keep your hands straight by your side with palms facing the floor. Now slowly raise your legs off the floor; this should be your starting point. Very gradually raise your legs into the air until they make a 90-degree angle with your torso. Hold the legs in this position for a few seconds, exhaling in the meantime. Subsequently, bring your legs down with the same force as you took them up, making sure you inhale during this process. One rep completed. For a complete workout plan and tips on how to improve leg raises, visit Muscle & Fitness.
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Back flys is an excellent exercise to target your back muscles, especially the upper back area. It helps in improving posture and strengthens the muscles in your arms. Keep in mind, there are a variety of ways of doing back flys and some require various equipments. However, the one I am going to talk about today is simple and doesn’t require any additional tools. Keep a shoulder brace handy if you somehow injure your shoulder.
How to Perform Back Flys?
Lie flat on the floor with your arms held out in a ‘T’. With the thumbs pointed up, slowly raise both arms as high as possible, but do not push too hard. Hold for a few seconds and then bring them back to their original position. This completes on rep. You can increase the difficulty level by holding weight in each hand.