9 Beneficial Back Exercises

Today is Workout Wednesday,

We all know that it is important to exercise every part of the body to avoid injuries and obtain better results. Many people focus on the abdominal workout and ignore other important areas of the body. Thus, here are some basic but beneficial back exercises to get you a strong runner’s core.

  1. Supermans: Lie flat on stomach, arms and legs straight out. With torso stationary, simultaneously lift arms and legs toward ceiling. Hold for 3 seconds, release. Do 3 sets of 12-15 reps.
  2. Single Supermans: In same position as above, first lift only right arm/left leg up. Release. Then lift left arm/right leg up. Release. That’s one rep. Do 3 sets of 8-10 reps.
  3. Arm/Leg Reach: On all fours with arms straight under shoulders, knees under hips, first raise and reach right arm/left leg up and straight out. Return to all fours. Then raise and reach left arm/right leg up and straight out. Return. That’s one rep. Do 3 sets of 8-10 reps.
  4. Bridging: Lie flat on back, knees bent, with heels planted. Place hands behind head, dig heels into ground and slowly lift torso and upper legs until straight. Hold 2-4 seconds and release. Do 3 sets of 12-15 reps.
  5. Open Bridges: In same position and motion as above, once your torso and legs are lifted and straight, slowly dig heels into ground and open your knees to the side. Contract your inner thighs to bring legs back together and lower down. Do 3 sets of 12-15 reps.
  6. Swimming: Lie flat on stomach, arms and legs straight out. With torso stationary, simultaneously lift arms and legs toward ceiling. Move/pump arms and legs up and down for 30 seconds. Release. Repeat 3 times.
  7. Planks: Get into modified push-up position, with elbows bent directly under shoulders. Lift knees off floor and pull belly button toward spine, abs tight. Keeping body straight and hips up, hold for 30-90 seconds, depending on fitness. Repeat 2-3 times.
  8. Side Plank Reach: Lie on right side with right elbow bent under shoulder, left leg stacked on top of right. Lift torso and legs into straight line off the floor. Keeping abs and back tight and hips neutral, reach left arm under and through legs (right elbow still bent, legs still straight). Return to starting plank position. Do 3 sets of 12-15 on each side.
  9. Back Planks: Lie on back with your legs extended and elbows bent under shoulders. Lift entire body onto your forearms and heels, into an almost “opposite plank” position. Keep legs, hips, and back straight and slowly lift your right leg off floor, then left. That’s one rep. Do 3 sets of 8-10 reps.

fitness-techniques-plank-large

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