Have you been experiencing back pain lately? Are you worried about a workout injury? Then it’s time to devote yourself to strengthening your back. This doesn’t have to be too difficult. Just a few exercises every day can make back stronger and keep you fit. It’s all about working your muscles in a different way. Ready for the good news? Even if you’re short on time, you can still improve your back. How? These 3 back strengthening exercises are easy, effective, and don’t take much to work into your day.
1) The Hip Bridge
This first exercise is pretty straightforward but can make a big difference. It’s the hip bridge. Start by lying on your back with your knees bent and your feet flat on the ground. Make sure they are hip-width apart. As for your hands, keep them relaxed and at your sides. Now for the work! Lift your hips up off the ground, squeezing your glutes. Hold this position for five seconds and then lower yourself back to the ground slowly. Do this 10 times each day.
This move is so great because it strengthens the muscles that stabilize your spine. It also benefits your lower back, glues, and your abs. It’s a total lower body workout that will make your back stronger than ever. If you want to make this move even harder, keep one foot off the floor as you go through the move. You’ll definitely feel the difference.
2) The Side Plank
You may hate doing plank exercises, but the side plank is excellent for your back. To do it, lie down on your right side in a straight line. Use your forearm to hold yourself up. Engage your abs and lift your hip up off the floor, using your arm for balance. The goal is to create a straight line with your body. It’s certainly not easy, but it will get more manageable with time. Hold this position for 20 seconds (or for as long as you can) and slowly lower yourself back onto the floor. Repeat twice and then do the same thing on the opposite side.
Why is this exercise so great for back strength? It helps to build our core. When your core is stronger, your back has added stability. That means that you are less likely to hurt your back during a difficult move. If you’re ready for more of a challenge, hold the position for longer periods of time or add another set.
Never underestimate the importance of lunges. This is a pretty simple move but it packs a lot of punch. How can you do it? Start by placing your hands on your hips. Take a step forward with your left foot until you’ve created a 90-degree angle. Come back to the starting position and repeat 10 times before switching legs. You will definitely feel the burn with this one!
Lunges strengthen your back by improving body control, protecting the spine during every day movements, and stabilizing the muscles. You’ll also be toning your lower body as well. Want to change up this exercise? Add on some ankle weights or change up your foot placement.
You don’t have to worry about hurting your back anymore. Whether you’re working out or are looking for added comfort in your day-to-day life, look no further. These 3 exercises will make your back stronger than it’s ever been.