Despite the crazy hype over six-packs and fit figures, people usually do not dedicate enough time to conduct beneficial exercises. Along with the abdominal ones, the back muscles, called the core muscles, need to be in prime condition. If you do not actively exercise to strengthen your core muscles, then you have the risk of encountering a plethora of issues, including back pain.

How to strengthen your lower back and abdominals?

There are different exercises that you can incorporate into your daily routine. These will help you in strengthening the core muscles. Take a look at some of these exercises listed here.

Pelvic Tilt

This exercise aids in releasing the tight muscles in the back and increases flexibility.

To perform this exercise:
• Firstly, lie on the floor and make sure that your feet are flat, knees bent, and arms on the sides.
• Then, arch your lower back and make sure that your stomach is out.
• Hold the position for at least 5 seconds and then release.
• After that, pull the navel and the back in the direction of the floor.
• Hold it for at least 5 seconds and then release.
• Repeat it 5-10 times.

Bridges

This exercise helps to engage the gluteus maximums, helping keep the lower back free from pain.

To perform this exercise:
• At first, lie on the floor, place the feet flat with a hip-width distance and bend your knees.
• Make sure the feet are firmly in the ground with arms on the sides.
• Pull up the buttocks until there is a straight line formation of your body from the knees to the shoulders.
• Now, squeeze the butt while ensuring that the shoulder is on the ground.
• Pull down the buttocks and rest for some seconds.
• Repeat three sets with 15 repetitions and 1-minute rest in between.

Prone leg/arm raises

This exercise aids in supporting the lower back.

To perform this exercise:
• Lie with your stomach on the floor with neck and straight legs in line and arms stretched above the head.
• Now, raise and subsequently lower each leg and arm, one by one.
• Repeat this five times.
• Then, do this on the alternate limbs five times.

Conclusion

These are some of the exercises that can assist you in keeping your core muscles healthy. You can try many other fitness regimes as well. But a point of caution is that if you have a medical condition, you must seek a doctor’s advice before going ahead.

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