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 Here are some exercises to strengthen these areas: 1) Crunches on a stability ball. Lie with your lower back firmly on the ball and crunch up by pushing your shoulders toward the ceiling. The movement should only be about 6 inches from bottom to top. 2) Twists using a resistance band. Begin with your feet shoulder width apart and perpendicular to the anchor, which should be shoulder height. With your arms locked out, rotate your upper body away from the anchor. To increase resistance, step further away from the anchor, but don’t pull with your arms. 3) Stabilizers. Begin in the push-up position and drop to your elbows with your back straight and stomach tight. Hold this position for 30 seconds to 2 minutes without letting your hips drop toward the floor. 4) Back extensions. Lie on a stability ball with your pelvis on the ball. Keep a good base with your legs spread out against a wall or under a strong base. Lie over the ball and raise up so your body is in a straight line. Keep your hands at chest level to start. Extending your arms over your head will add resistance. 5) Ball bridges. Make sure you’re comfortable on the ball before trying this one. Start by sitting on the ball and walk out as you lie back. When you get to your shoulder blades, raise your hips until your body is in a straight line. Keep your feet in a wide stance to begin. Narrowing your stance will add difficulty. Hold this position for 30 to 60 seconds. n |
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