Strengthen your lower back with these top three core workouts, as recommended by a fitness professional.
Strengthening Your Core for a Healthier Back: A Guide to Three Essential Exercises
A well-rounded fitness routine should include exercises that target the core, as a stronger core improves movement efficiency and helps maintain a healthy lower back. Here, we will guide you through three basic core-strengthening exercises that can keep your core muscles conditioned and your lower back properly supported.
The Plank
Begin by lying on your mat on your front. Then, move into a plank position, with your body aligned, shoulders over elbows, hips level with shoulders, and toes planted into the mat. Hold this position for 30 seconds, with 3 sets. If maintaining the plank position for 30 seconds is difficult, a modified position can be used by dropping the knees to the mat.
The Side Plank
For the side plank, lie on your mat on your right side. Place your right elbow directly underneath your right shoulder and elongate your legs. Elongate your right foot and place it on top of your left. Squeeze the right side of your torso, lift your hips off the mat, and keep your shoulders, hips, and ankles in a straight diagonal line. Hold this position for up to 30 seconds, and repeat on the left side.
The Bird Dog
Start in a tabletop position with hands underneath your shoulders and knees underneath your hips. Slowly lift your right hand and left knee off the mat, engaging your core muscles to maintain the position and avoiding arching your lower back. Return to the starting position and repeat with your left hand and right knee.
No equipment is needed to perform these exercises, but a yoga mat can be used for cushioning. As a certified personal trainer, practicing these three basic exercises consistently can help keep your core muscles conditioned and your lower back properly supported.
While there is no specific public record of certified personal trainers who have worked over time with clients using exactly these three core-strengthening exercises, it is widely recognised that a strong core is essential for maintaining a healthy lower back and improving overall fitness. So, why not give these exercises a try and start building a stronger core today?
