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Back pain is second only to headaches in terms of neurological pain which afflicts many adults. You can separate yourself from this crowd by strengthening and stretching your back muscles. If you incorporate a little abs training into the mix as well, then you are encompassing your entire core – an important strategy for reducing aches and pains throughout the body.
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Use a mat to lay flat on your belly. Bring your hands up to below your chin by bending your elbows. Lace your fingers together.
Lift your legs and your upper chest off the ground simultaneously and working the muscles around the hip area. Hold for a second or two and then slowly return your chest, legs, and arms back to the start position. This is a single rep.
Do 10 reps of this exercise in 2 or 3 sets. Take a short break between sets.
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2. Straight Leg Raises
While laying on your back, keep one leg straight and the other bent. Flex your abs and lift the straight leg off the ground until it is between 6 and 12 inches off the ground. Keep it there for about 5 seconds before slowly lowering it back down.
Do 5 to 10 reps on each leg for a single set and do 2 to 3 sets.
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3. Stability Ball Bridges
Stretch your legs out on top of an exercise ball while laying on your back. Lay your arms down by your side and make sure your back is straight.
Straighten your body as much as you can by raising your hips off the ground. Your chest, hips, and feet (pointing outwards) should be aligned. Use your arms to support your weight.
Hold for a second and slowly revert back to the starting position.
Complete 5 reps of this exercise for 2 or 3 sets.
4. Lower Back Rotation
Lay down on your back, bend your knees and keep your feet fat on the floor. Pay attention to your shoulders as they should remain in contact with the floor.
Roll your knees to one side of your body and hold this position for about 10 seconds. Return the knees to the starting position and then roll them to the opposite side for another 10 seconds.
Do 2 or 3 rotations for each side of the body.
5. Dumbbell Turning Lunge
Grab a dumbbell in each hand, stand, point your feet straight ahead and position them at about shoulder-width apart.
Lift up the chest and tuck in the chin. Turn and perform a lunge by spreading your legs and stepping back at about a 45-degree angle, using the back foot as a pivot. Keep your body stable with your front foot pointing straight while bending the knee at 90-degrees. Keep the knee in line with your foot.
The opposite foot should have the back of the heel raised off the ground, the knee at 90-degrees and a couple of inches off the floor. Push off with the heel of the front foot to return to the starting position. Repeat the routine for the opposite side.
Do 5 reps for each side in 3 sets.
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