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Back That Up A Second

July 23, 2013 2 min read

The forgotten land of fitness falls somewhere between trapezius and gluteus muscles. The erector spinae is a key player that is often forgotten in the fitness journey. We spend so much time worrying about our abdominal battle that we forget the back up players. If you are having issues with your balance, your squats, or the ever important pelvic floor, you can gain great strength and power from a little time on the lower back.   I am personally finding it very important to focus on my lower back after having my c-section. The abdominals are literally ripped apart during the operation and have left a ton of damage and pain during targeted exercises. By working on my lower back, I am finding the pain is dramatically decreasing and I can start simple abdominal exercises. These exercises will also help you get that definition in the abs we all strive for. The erector spinae is the abdominals counter muscle and they need each other in total fitness. I promise to cover this in more detail in another post!   Here are a few of my favourites that you can easily tie into your workouts: Cobras cobra1 Placing the hands against the body, lift the feel and chest off the ground and look forward. Hold for 5-10 seconds and return to the floor. Repeat 10-12 times.   Airplanes airplane reaching your arms out, lift them, your chest and feet off the ground. Hold for 5-10 seconds and repeat 10-12 times Supermans superman Reaching your arms out in front of you, lift them, your chest and feet off the ground. Hold for 5-10 seconds and repeat. The supermans make your unstable and you have to really pull the back. These are my favourites! Bird Dog birddog   Starting in the table position (knees and hands on the ground) lift opposite arm and leg in the air. Look straight forward, engage your core and back. Hold for 10 second, repeat 10-12 times.   By adding these simple, quick exercises into your workouts, you will add strength to you back and in turn your abdominals will go into overdrive. I hit a personal wall and couldn't get the definition I was after. By adding strength to my back, my abs popped! This also helps with injury to the spine. By pulling the back and pelvic floor into a better position, the pressure is taken off lower lumbar. I find it easiest to add these to the end of my workout, when I am nice and warm, just before I stretch and cool down. Nice strong backs are happy backs!  

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