THIS IS A simple back routine you should aim to incorporate into your workout to supplement what you do for your core.
This way, you’ll prevent any muscular imbalances that might occur from focussing too much on one muscle group and not enough on an opposing muscle group.
We’re suggesting spending one minute on each of these four exercises and follow each set with a one minute rest. Aim for three sets in total.
1. Reverse plank
Sit on the floor with your legs extended in front of you. Now, place your palms on the floor slightly behind and outside your hips and press down while lifting your hips toward the ceiling.
Maintain a straight line through your ankles, knees, hips and shoulders and look up to the ceiling.
Keep your entire body strong and squeeze your core and try to pull your belly button back towards your spine.
Keep those hips up for as long as you can, remembering to squeeze your glutes.
2. Superman pose
Lie face-down on the ground with your arms extended overhead and now take your shoulder blades and pull them down your back.
Now, look down at the floor and with an exhale lift your hands and your feet six inches off the ground. Perform a big glute squeeze and hold for a few seconds.
Return, reset, pull your shoulder blades down, tuck in your chin and repeat.
If you want to make it harder, fill a 750ml bottle with water and hold those throughout the movement.
3. High plank
Get on all fours with your hands shoulder-width apart directly under your shoulders. Keep your elbows slightly bent.
Extend your legs and rest your feet on the floor. Engage your core muscles and make sure your body is in a straight line from your head to your ankles.
Maintain this position for one minute.
4. Hip bridge with heel slides
Lie on the floor and lift your hips as high as they’ll go, hands down by your sides.
Now, extend the legs (one at a time) in and out. Keep your hips high and squeeze your glutes as tightly as you can.
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