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The one area you probably neglect the most during your workouts is your back. Back strengthening exercises are essential as you grow older because your back tends to weaken as you age. Strong back muscles help heal back pain faster and prevent injury. Here are some back exercises to get you going in the right direction:
Bridge: Lie on your back with your knees bent and feet flat on the floor, arms at your side. Raise your butt off the floor until you form a straight line from your shoulders to your knees. Hold for 10 seconds and lower to the floor. Repeat 10 times.
Plank: Lie on your stomach, placing your forearms on the floor. Balance on your toes and forearms, similar to a push-up position. Keep your body in a straight line. Hold for 10 seconds and repeat 10 times.
Back Extensions: Lie face down on the floor with your hands extended in front of you on the floor. Contract your abs, squeeze your but and lift your chest and legs a few inches off the ground. Hold for 10 seconds and repeat 10 times.
Back Extensions with Exercise Ball: This is a great lower back exercise. Lie on top of the exercise ball with it under your hips, resting your forearms and feet on the floor. Your body should form an upside down “V.” Lift your legs, keeping them together and straight until they are level with your hips. Lower them slowly and repeat 10 times.