THIS IS HOW YOU MAKE YOUR BACK STRONGER
So you want to work on that tight stomach including lines and everything? Then you might as well start doing sit-ups like crazy, but more is needed for that so-called ‘six-pack’. By the way, I hate that word. If you have a weak lower back, you will never get strong abdominal muscles. Nowadays, many people suffer from a weak lower back. This is because we do a lot of sedentary work, generally sit on our lazy butts too much, and move far too little. Look, another reason to take a walk tonight. Proper and regular training of your (lower) back and core helps you reduce that pain and develop those lines in your stomach. I have put together a few exercises for you that you can easily do at home, you just need to roll out your mat.
Start the exercise in a push-up position: place your hands directly under your shoulders, set your toes on the ground, and keep your body straight. Now place your forearms on the ground instead of your hands and make sure your elbows are under your shoulders. Keep your body in a straight line and do not sag in your back. Pull your navel in so that you engage your abdominal muscles.
During the exercise, keep looking at the floor to maintain a neutral neck and back position. Hold that for at least half a minute and repeat the exercise three times.
2. Glute bridge
Lie on your back on a mat. Push your shoulder blades into the mat and lift your hips off the ground. Then raise them up and tighten your glutes as much as possible. Hold that for a few seconds and slowly return to the starting position. Repeat that twenty times and do three sets.
3. Side plank
Lie on your side and place your elbow on the ground. Stack your feet on top of each other and push yourself up into the air. Hold that for at least thirty seconds and then switch sides. Do this three sets.
4. Superman
Get on your hands and knees and keep your back in a neutral position (not arched, but also not rounded). Pull your navel in and maintain tension in your abdomen. Slowly extend your left arm and right leg while keeping your back straight. Repeat that with your right arm and left leg. Do that twenty times per side in three sets.
5. Back extension
Lie on your stomach on a mat. Place your hands under your chin, with your elbows pointing outward. Now slowly lift your upper body slightly off the ground and hold that for over two seconds. Slowly return to the ground. Repeat this fifteen times and do three sets.
