4 STEPS TO A STRONGER BACK

Do These Exercises for a strong, gorgeous back

Do these exercises, from physical therapist Renée Garrison,
for five minutes a day to help ward off low back pain.

Plank
Lie facedown. Rest on your forearms, palms flat on
the floor; tuck your toes. Push up off the floor, rising up
onto your toes, elbows, and forearms so your back is
in a straight line from head
to heels.

Hold for 30 seconds, eventually working up to 2 minutes.

Straight leg raise
Lie on your back with your left knee bent and left foot on the floor; keep your right leg straight.

Tighten your ab muscles and raise your right leg about 6 inches off the floor; hold for 5 seconds. Slowly lower leg back down, keeping your hips still.

Do 10 to 15 reps, then switch legs and repeat.

Opposite arm & leg lift
Get down on all fours with hands under shoulders and knees under hips. Reach your right arm forward; at the same time, stretch your left leg back.

Hold for 5 seconds, then release and repeat using the left arm and right leg; that’s one rep. Do 10 to 15 reps.

Tabletop tap-downs
Lie on your back with knees bent to 90 degrees so your thighs are perpendicular to the floor and your shins are parallel to it.

Slowly lower your bent right leg, touching your right toes to the floor. Return to starting position, then repeat on opposite side; that’s one rep. Do 10 to 15 reps.


source: Health