28 Jul 2010

Strengthen Your Back and Abdominal Muscles With 2 Simple Exercises

There are two key areas in the body that most people tend to ignore. They are your abdominal or core muscle groups and your back muscles. These two muscle groups are very important and should not be ignored.

Your abdominals are groups of complex muscles that run along the side and middle of your abdominal area. Your abdominals are used in some way every time you move your body. They support the spinal column and ensure it maintains its unique S shape. A strong abdominals will ensure you move efficiently and effectively. With a strong central core you will reduce your risk of injury when doing strenuous physical activities or lifting heavy weights. A strong and flexible back is also essential to a healthy functioning body. It ensures you have a good posture to avoid back pain.

The following are two great exercises that you can use straight away to build a stronger back and abdominal muscles.

The Spine Plank

This is a variation of the traditional plank exercises however, rather than facing down your body is facing upwards. The supine technique targets your glutes, the stabiliser muscles in back as well as your shoulder muscles.
To begin the exercise lay with your back against the surface of the floor. Raise your upper torso by extending and straightening your arms. Extend your legs out in a straight line. At this point your whole body weight should be supported by your arms and the heels of each foot. Keep a steady straight line from your neck to your feet. Gaze upwards towards the ceiling. Hold the position for as long as you can.

Balancing On An Exercise Ball

As the title suggests you will need an exercise or Swiss ball for this routine. This exercise will give your core muscles a good work out.
You need to be kneeling on the ball with your back and torso straight and with your arms fully extended outwards. It can be a little tricky to get to this position especially if you are doing it for the first time. It is advisable that you find someone who can support you while you position yourself on the ball. Alternatively, use the side of a wall for support while you acquire the desired position. Once you are at the kneeling position you have to maintain your balance as steady as you can. However, gravity and the ball will be working against you. In the beginning you will have to constantly adjust in order to keep steady.

Make sure you do a warm up before doing any physical exercises. Always consult a doctor or physician for advice before doing any new exercise program if you have a medical condition or injury.

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