by There is an exercise that I do every day that helps my back and prevents it from going into spasm.
It is not a hard exercise, but it is the best AB exercise if you have back pain and want to build up your overall back strength.
My back has been a lot happier since I have added it to my daily routine.
Now here it is.
Give it a go!
It’s called …
Here’s how it works in 5 steps:
Step #1 – Four Plank Position
Hands are underneath the shoulders. Knees are underneath the hips, so just bring your knees a little further apart.
Make sure to keep your head in line with your body. Tighten up your abdominal area.
Step #2 – Four Plank Position with Progression
Now progress from the four plank position, making it more challenging by alternating the arms. So tighten your abdominal area, keeping this position, bringing the arm out and coming back and alternating back and forth.
Step #3 – Bringing In The Legs
Keep good alignment, head is in line, tightening the abdominal area. Now reach back with your leg, reaching with your heel, in line with the rest of the body and then coming back down and alternating sides.
Try not to arch your back, reaching with the heel, working the glutes and abdominal area and then come back.
Step #4 – Alternating Arms and Legs
You can progress to the fourth level which is alternating arms and legs.
Big thing is to reach forward and reach back with the heel and then coming back smoothly and then going to the other side.
Step #5 – Bringing In Tubing
The last step involves bringing in Tubing. You can use the loop tubing like this or use the tubing with handles. Wrap one end around your ankle and the other one wrapped around your hand.
Get into that four plank position, tighten your abdominal area, hold your pelvis area where it’s at and keep everything in good alignment.
Reach with one arm and the opposite leg and fight the resistance of the tubing.
In terms of sets and reps, go through the movement and hold it for a second or two at the end position. Perform one set of five reps on each side and then I can progress to ten repetitions on each side.
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Give that a go if you have back pain. Figure out the level that you can be at, if you are just at the four point level or if you are at the alternating arms and legs with tubing.
If you are suffering from any kind of back discomfort, then check out the Fix My Back Pain program here.
