10-MINUTE WORKOUTS: Low Back and Core
It’s a fact that as we age, our lower backs find it more difficult to keep up with our active-living endeavors. Frustratingly, even long bouts of sitting can leave you with an achy back. While some of this is inevitable, we can do our best to stall the aging process in this region with a short, targeted dose of preventative medicine.
By regularly targeting the deep, “core” muscles of your abs (transverse abdominis) and the long muscles of your back (erector spinae), you can strengthen your back to withstand the test(s) of time and bolster your ability to lead a more active lifestyle.
“If you want to work your low back and inner core to help protect and strengthen the muscles that protect your spine, do 10 minutes of Superman (low back work) and planks (core; transverse abdominis),” says Jimmy Pena, MS, CSCS, founder of PrayFit.com.
THE WORKOUT
Superman: Lie on your stomach with your arms overhead (like superman would do) and with your legs straight. Raise your arms up off the ground until you feel tension in your low back, then lower your arms back to the floor. Then raise your legs off the floor, keeping them as straight as possible.
>> Alternate back and forth between your arms and legs for 30-60 seconds.
Plank: Rise up onto your elbows and toes, keeping your body in a straight line. Draw your navel into your spine as tight as possible and with your eyes focused on the floor.
>> Hold plank position for 30-60 seconds.
Each minute go from the superman into the plank without rest in-between until you reach the 10-minute mark.
>> PRAY-FITTER: Looking for more fitness tips? Visit the our fitness section by clicking here.