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A strong back is essential to having a healthy, balanced body. No matter what your fitness goals are, strengthening your back can help you achieve them. But building a strong back doesn't just involve doing back exercises. You also need to focus on building your abdominal muscles to support the spine and protect it from injury. Fortunately, there are plenty of ab exercises that can help you build a stronger back.
Shop The Collection: Core & Ab TrainersYour core muscles, which include the abs, obliques, and lower back, are responsible for stabilizing your entire body. When these muscles are weak, your spine may be more prone to injury. This is why having a strong core is so important for protecting your back.
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The good news is that there are many ab exercises that can help you strengthen your core and protect your back. In this article, we'll discuss some of the best ab exercises for a stronger back.
Shop The Collection: Resistance BandsCrunches are one of the most effective exercises for strengthening your core and building a strong back. They target the rectus abdominis muscles (the “six-pack” muscles) as well as the obliques and transverse abdominis.
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To do a crunch, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, but don’t lock your fingers together. Engage your core and lift your shoulders off the ground. Pause for a moment at the top before lowering back down. Aim for 3 sets of 10-15 reps.
The plank is another great exercise for building a strong back. It targets the entire core, including the rectus abdominis, obliques, and transverse abdominis. Planks also help improve posture and balance, which can further protect the spine.
To do a plank, start in a push-up position. Lower yourself onto your forearms and hold the position. Make sure your back stays straight and your core is engaged. Hold the position for 30 seconds and then rest. Aim for 3-5 sets.
Bicycle crunches are a variation of the traditional crunch that adds an extra challenge. This exercise targets the same muscles as a regular crunch, but it also works your obliques more. As a result, it can help build a stronger core and protect your back.
To do a bicycle crunch, lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and engage your core. Lift your shoulder blades off the ground and bring one knee towards your chest. At the same time, twist your torso and bring your opposite elbow towards the knee. Return to the starting position and repeat on the other side. Aim for 3 sets of 10-15 reps.
Dead bugs are a great exercise for strengthening the core and protecting the spine. This exercise targets the deep core muscles, which are essential for maintaining posture and stability. As a result, dead bugs can help build a stronger back.
To do a dead bug, lie on your back with your arms extended above your head and your legs in the air. Engage your core and press your lower back into the floor. Without moving your lower back, slowly lower one leg towards the ground. At the same time, lower the opposite arm. Return to the starting position and repeat on the other side. Aim for 3 sets of 10-15 reps.
Russian twists are another great exercise for building a strong back. This exercise works the entire core, including the obliques, rectus abdominis, and transverse abdominis. As a result, it can help strengthen the spine and reduce the risk of injury.
To do a Russian twist, sit on the floor with your knees bent and feet flat on the ground. Lean back slightly and engage your core. Hold a medicine ball or weight plate in front of your chest. Twist your torso to one side, then twist to the other side. Keep your back straight and your core engaged throughout the movement. Aim for 3 sets of 10-15 reps.
Building a strong back requires more than just doing back exercises. You also need to focus on building your core muscles to protect your spine. Fortunately, there are plenty of ab exercises that can help you achieve this goal. Crunches, planks, bicycle crunches, dead bugs, and Russian twists are all great exercises for building a strong back. So if you want to protect your spine and build a strong back, be sure to incorporate these exercises into your routine.
