From today’s b the paper…

Last week we worked out your core muscles, focusing on the anterior (front) core. Today, I will finish up with the post (rear) core muscles, which are the erector spinae (lower back) and glutes. These should build core strength and help prevent back pain.

erector spinae (BACK EXTENSIONS)
Setup: Lie face-down in a Roman Chair. Your hips and legs (at the calves) should be supported, but your trunk should hang off the end. Cross your hands over your chest or place them behind your head.
Execution: Lower your upper body toward the floor as far as possible, then raise your torso until it is aligned with your legs.

prone hip-thigh extensions
Setup: Lie face-down on a resistaball with your hip flexors on the ball and legs hanging off. Place your hand on the floor at shoulder-width with your elbows fully extended.
Execution: Contract your glutes and raise your legs until your thighs are in line with your torso. Pause, then lower your legs back down, but do not touch the floor.
Note: This exercise is a bit of a balancing act, so be careful.

glutes on the abductor machine
Setup: Sit facing the machine and lean back against the board tightly, both legs up against the knee pads. Make sure your legs are at a 90-degree angle and your feet are on the footrests.
Execution: Spread your legs as wide as you can, pause and then return them to the original position. Don’t put the weight down between reps.

elevated leg, lying hip extension
setup: Lie on the floor with your arms at your sides. Take one leg and extend it in the air and bend the other at the knee. Place your heel flat on the floor.
Execution: Digging the heel into the floor, push up with your butt and hamstrings. Lift your hips until your body forms a ramp, pause, then return halfway. Push up again for the next rep.

These exercises will give you a stronger core and also improve your balance. If you are a very active person in sports and in your day-to-day activities, it is best to target different core muscles every day to help keep your core strong. If you suffer from chronic lower back pain, you might want to consult your doctor before performing any lower back exercises. Then, talk with a personal trainer to go over these exercises or find ones that hurt less.

Sail Abdul is a certified trainer at Merritt Athletic Club in Canton. His column appears Tuesdays.

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