Core Workout for Back Health

Having a strong core is vital to being successful in weight lifting, and in life. Many times when someone is struggling with low back pain (an increasing area of concern over the last 10+ years and continues to climb in the amount of cases at doctors offices) they could possibly resolve the issue with core work. As far as weight lifting; if you are working on improving your squat max and don’t spend any time on core, there is a higher risk of losing form with the heavier weight and hurting your back. This routine will target the necessities for a strong core and a healthy back!

(Click pictures to scroll through)

Plank: 30 seconds Pro-tip: hold with a neutral lower back, should only feel this in the abdominal region.

Suitcase Carry: 30 seconds walking on each side Pro-tip: keep your body in a natural position, the weight should not be heavy to the point you cannot maintain posture.

Bracing: 30 seconds Pro-tip: hold with a neutral lower back, should only feel this in the abdominal region. You may put your hands beneath your lower back so you can sense constant pressure on your fingers.

Server Carry: 30 seconds walking on each side Pro-tip: keep your body in a natural position, the weight should not be heavy to the point you cannot maintain posture.

Superman: 30 seconds Pro-tip: elevate the chest and knees off of the ground as far as possible. You should be engaging the hamstrings, glutes, and lower back muscles.

Russian Twist: 10 reps per side Pro-tip: keep your torso tall so you do not round your lower back and keep your head in one spot and do not lean from side to side, focus on rotating the torso in place.

Repeat this circuit up to 3 rounds, and perform the routine 2-3 times per week. Try to keep rest times between exercises less than 1 minute. Increase the length of time or weight as you become stronger!

Ryan Sensenig