The “Better Back” Workout
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These three simple moves can help prevent back pain, firm your glutes, and improve your posture.
Give your back a boost by performing these spine-strengthening moves from fitness expert Denise Austin. These exercises will help strengthen the
erector spinae muscles that run up and down along your spinal column. The first two moves also target your glutes to help give you a better “rear view.” And the stretch will help keep your back flexible—do it daily to counteract the stiffness that can develop when you spend too much time sitting. As with any new exercise plan, check with your doctor before you begin to make sure the plan is right for you.
The program: Do all of these moves at least three days a week. Do the “Back Stretch” daily.
The payoff: Look firmer from behind in as little as six weeks.
Bonus benefit: For a flatter belly, tighten your abs while performing each exercise.
Plank Lift
1. Balance on forearms and toes, keeping head and neck in a straight line with back in a plank position. Contract abs so belly doesn’t sag toward floor, and tuck pelvis so butt doesn’t stick up.
2. Raise right leg 6 to 12 inches, squeezing glutes. Hold for three to five seconds. Lower and repeat with left leg. Do eight to 10 reps with each leg, maintaining plank position the entire time.
Airplane
Get on your hands and knees with hands positioned directly beneath shoulders and knees beneath hips. Keep head and neck in line with spine and abs tight. Simultaneously raise right arm straight out in front and left leg behind you.
Keeping arm and leg parallel to floor, press arm out to side as you pull leg forward and to the side, as shown. Hold for three to five seconds, then move arm and leg back and lower them. Repeat with opposite arm and leg. Do eight to 10 reps on each side.
Back Stretch
Hug both knees to chest and raise head and shoulders off floor. Hold for 15 seconds, breathing deeply. Release and repeat.
