Friday, December 18, 2015

Two Exercises For a Strong Mid-Section


Having a strong mid-section is key to preventing lower back pain.  Add these two exercises to your fitness program to really strengthen your abdominal and lower back muscles.






 Planks



Planks are good for strengthening and developing your abdominal and lower back muscles. Position your elbows on the floor directly beneath your shoulders, and fully extend your body flat on the floor. Now, in one motion raise your entire body off the floor with your back completely flat. Tighten your stomach, and hold this position for at least 30 seconds. Relax for 15 seconds, and repeat this exercise 10 more times



Vertical Knee Raises

 

Vertical knee raises strengthen and develop your abdominal and lower back muscles.  Position yourself on the machine to where your weight is resting on your elbows and your lower back is firmly pressed against the back rest.  This is your start position.  Exhale while slowly bringing your legs toward your chest and keeping a slight bend in your knees.  Lift your legs to slightly higher than parallel to the floor, and inhale while slowly returning to your start position.  Start with 2 sets of 15 repetitions.

Strength training is the most important type of exercise for maintaining your muscle mass, and improving your strength as you age.  Download my complete strength training programs for beginners to advanced level by clicking on this link: Forever Fit and Firm.