8 EXERCISES TO STRENGTHEN THE LOWER BACK
Chris Freytag, CPT
LOW IMPACT BACK WORKOUT
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DO THE WORKOUT
PERFORM EACH MOVEMENT FOR 30 SECONDS REPEAT CIRCUIT X 3
1
PLANK ROW
Keep hips stable in a plank position as you row the elbow past the hip.
2
SWIMMERS
TRAINER TIP: if you can't lift both arms and legs off the ground, try one first!
3
SWIM THROUGHS
TRAINER TIP: Try to keep the toes on the ground - using the lower back to lift.
SIDE PLANK SCOOP
TRAINER TIP: Continue to lift the side up as you "thread" the top arm under the armpit.
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5
FULL BODY ROLL UP
Keep legs on the ground and roll up one vertebrae at a time.
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6
BIRD DOG
TRAINER TIP: Keep the back flat in a table top position.
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7
LEG RAISERS
TRAINER TIP: Working the abs helps keep the back strong!
8
PLANK REACHES
TRAINER TIP: Try not to rock the hips side to side, squeeze the core.
FOLLOW ALONG FOR MORE EXERCISES TO STRENGTHEN THE BACK
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