Simple Exercise for Strengthening the Back

In the rush for the famous 90-60-90 measurements, a lot of women try to find the shortest (and easiest) method. Despite the great number of different diets and pills, fitness and an active way of life remains the most effective way to keep the body in great shape.

Most of the exercises aimed at making the waist smaller are oriented toward the development of the abs. Excessive training of this muscle, however, can result in a higher level of strength compared to the muscles of back and of the hips. This, in turn, can result in a slouched posture and even the malfunctioning of inner organs.

The other problem that many people face when doing exercises for the abs is waist pain. This is the result of weak back muscles, which stabilize the vertebrae during horizontal shifting. This is quite unusual for the spine because it is used to carrying vertical pressure.

In order to avoid this, it is necessary to do additional exercises which develop the spinal muscles.

Today we suggest to you an exercise with a ball which complexly develops the muscles located in the lower part of back, buttock muscles, and hips.

Place your body in such a way that it allows the pelvis to be on the ball and your hands to be on the floor. Straighten your legs so that your feet are against each other at shoulder width (Photo 1).

Inhale, and while exhaling raise the legs to the level of a straight line with the body; look forward (Photo 2).

Then inhale while slowly returning the legs to the initial position. Try to avoid excess raising of the legs and a curve in the waist (Photo 3). Try to do the exercise in sets of 2 – 3 until you feel tired (but do not do less than 15 repeats). If you can only do 8-10 repeats, then it is better to exercise on the floor without the ball or to do regular sit-ups (which train the same muscles).

 

 

Photo 1

 

 

 

 

 

 

Photo 2

 

 

 

 

 

 

Photo 3