Get A Strong Core To Avoid Lower Back Pain

Hi-

How are you?

Today's post in on back pain.

Have you experienced any back discomfort?

This type of back pain I'm talking about is caused
from a weak core and/or strained muscles and ligaments
and not from a slipped disc or nerve damage.

Now, before you do any exercises, you'll want to do
some light movement like a brisk 5 minute walk to warm
up the body.

Let me give you a couple exercises to help strengthen the core.

Here they are: Tummy tuck and Bridge Lift.

The tummy tuck and bridge lift can help you to
reduce back pain and strengthen the core muscles.

The tummy tuck exercise is a simple pelvic tilt that
draws the abdominal muscles away from the floor.
Do perform a tummy tuck, simply lie face down on the floor
and contract your glutes to strengthen your spine.

Instead of pressing into your thighs, you should
instead reach your tailbone down towards your
heels. Perform 15 reps of each exercise and
alternate them until you have completed a couple
of sets.

For the bridge, place your feet on a bench or
on the floor and scoop your pelvis upward, as your
rib cage should stay low to reduce any irritation
to your spinal muscles. The bridge will help to
relieve stress on your back and focus the muscle
contractions into the glutes and the hamstrings.

Remember to take action. Increase core strength by doing
the moves on your next work out.

Live with passion,

Adriel Yapana

We Are All Athletes – Quick Abs and Lower Back WOD

Hey there-

Happy Monday! I hope you are awesome.

We are all athletes... whether we are cleaning tables,
bending and lifting our kids, walking up and down
a flight of stairs every day... we are athletes.

Here's a quick abs and lower back workout.

-Walking Plank - go into a plank position then move into a high plank or push up position than back down...
-Butt Wiggles - keep your head and upper shoulders off the floor as you shake your butt
-Skydivers - alternate lifting arm with opposite leg and repeat other side

Train hard, live easy - smile:)

Adriel