Imagine combining the benefits of a flat belly and reducing back pain all with the same set of exercises. Sounds too good to be true, right? Well, get ready for a two-in-one deal that will transform both your body and your health. These exercises specifically target your deep core muscles, which are often overlooked in pursuit of more eye-catching moves. The truth is, you need a solid core foundation to avoid those flashy exercises causing or aggravating back pain. By activating your deep core muscles, you’ll be building your personal fitness girdle that will help flatten your belly while keeping your back safe and strong.
Let’s dive right in with the first exercise: the single leg march.
Single Leg March
To begin, lie on your back on a firm surface. Bend your knees and place your feet flat on the floor. From here, alternately lift and lower your right and left legs, hinging at your hip. Throughout the movement, make sure to keep your lower back touching the ground. Aim for up to 15 repetitions.
Test yourself: You can check your progress by asking someone to try pulling a folded hand towel out from underneath your lower back. If you manage to hold on to the towel, you’re on the right track.
Plank
For this exercise, start by carefully getting into position on your forearms and either your knees or toes, whichever is more comfortable for you.
Option A: Hold the plank position for 30 seconds.
Option B: Do repeats of 10-second holds.
Side Hover (or Plank)
For this one, carefully position your weight-bearing elbow as shown in this video tutorial. You can choose to hold this position on your knees or toes, depending on your strength level. Hold for up to 30 seconds.
Bird Dog
Starting on all fours, alternately extend the opposite arm and leg in a controlled manner. Repeat this movement up to 20 times.
By incorporating these four exercises into your routine, you’ll be well on your way to building a strong, deep core. Remember to only perform the exercises that you can do with good form and without any pain. Listen to your body and adjust as needed. These exercises can be done daily, either in the morning or at night, but make sure to keep up with them even when you’re pain-free. Just like a car, your body needs constant care and maintenance to keep running smoothly.
Incorporating these simple, yet effective, exercises won’t only help you achieve a flatter stomach but will also strengthen your deep core muscles, ultimately reducing your chances of experiencing back pain. So, make these exercises a part of your daily routine and experience the dual benefits of a stronger core and a pain-free back.
