Your abdominal muscles and back are the core of your body, the power centre from which all movement originates. Strengthen them and you’ll move with more power and grace. Strong abdominal muscles also help to support and move your spine, protecting your back from injury.
Here are 7 ways to start strengthen your abdominal muscles and back.
Your abdominal muscles support your spine; strengthening them will help to improve your posture, which will in turn help to strengthen your abdominal muscles. So do a regular posture check.
Every hour, stop and extend your spine and neck, stretching the top of your head towards the ceiling.
As you do so, your lower abdomen should pull up and in towards your spine and your lower back should flatten slightly as your tail bone reaches down towards the floor.
This simple exercise will strengthen your lower back. The steps :
Whenever you are nervous, tighten and release your abdominal muscles over and over again.
You will strengthen your abs and at the same time, it also helps taking your mind off your anxiety!
Tighten your abdominal and pelvic-floor muscles, the lowest part of your core. The steps :
Doing this exercise regularly helps to prevent incontinence and may even improve your sex life 😉
If you walk for fitness, squeeze your bottom! When you are going for walks, imagine someone is poking you in the bottom with a sharp instrument.
Then, tighten your bottom muscles but don’t squeeze them together. As you firm and lift your bottom muscles, you’ll strengthen them.
You can also work your abdominal muscles as you walk by imagining you have a zip along the midline of your abdomen.
Picture yourself zipping up a tight pair of jeans. As you pull the zip up your abdomen, feel your torso lengthen and your abdomen firm up.
Keep your abs zipped up and your bottom tucked under throughout your walks and you’ll strengthen your core even as you burn fat.
Whenever you find yourself standing in a queue, lift one foot off the floor and try to hold your balance.
You’ll feel the myriad muscles in your abdomen and back firing up to help to steady your body.
Be sure to alternate your feet.
For a simple, effective back stretch: