There are many reasons for wanting to strengthen your back – you might have injured yourself, you might have need extra strength to pick your baby up, you might want to improve your posture or you might want to counteract back pain.
A strong back means that you’re strengthening your core and you will ultimately be stronger, healthier and less likely to suffer with back pain. Here are 3 ways to strengthen your back.
Hip Bridge
This movement will strengthen your back and core, especially after you’ve been sitting down for a long period of time. This will also help to work out your tummy, giving you a flatter stomach. It also strengthens the muscles in your hips, which will make you more flexible, and your bottom!
How to Do it
Lie flat on your back with your feet on the floor and your knees bent and pointing towards the ceiling. Your feet should be a hips-width apart. Squeeze your buttocks together as you raise your hips up and off the floor, along with your lower back – you should create a straight line with your body from shoulder to knee. Hold for two seconds and then lower yourself back down, starting with your lower back and ending with your bottom. Repeat 8-12 times.
You can make this exercise more difficult by keeping one foot on the floor and raise the other straight up towards the ceiling – hold for two seconds, lower yourself back down and repeat 5-8 times, then repeat with the other leg.
Regular Bridge
This movement is a little more difficult, but it will also strengthen your arms. It strengthens your back, core and also works your tummy muscles, giving you a flatter stomach. If you squeeze your buttocks whilst performing the movement, you’ll also get a more toned bottom.
How to Do it
Lie flat on your back on the floor. Place your feet shoulder’s-width apart, keeping your knees bent and pointing towards the ceiling. Put your hands a shoulder’s-width apart on either side of your head. Push off with your hands and feet, imagining that your belly button is pointing towards the ceiling, so that your spine makes an arch.
Hold the position for 3 seconds and then carefully lower yourself back down. Repeat a few times. To make this exercise more difficult, try lifting one arm or one leg off the floor whilst performing the bridge. To make it extra hard, lift your left leg and your right arm or your right leg and your left arm together.
Bird Dog
This movement improves co-ordination and muscle balance. With improved muscle balance, your spine will become more stable, making it easier for you to perform everyday movements. It also tones your upper back and hamstrings, along with your tummy and your bottom.
How to Do it
Crouch on the floor on all fours. Your knees should be under your hips, at a hips-width apart, and your hands should be flat, shoulder’s-width apart under your shoulders. Your back should be as straight as possible. Pull your belly in towards your spine and engage your abs. Keeping your spine straight and without moving your hips, raise your right leg out straight behind you and your left arm out straight in front of you. Hold for 2-3 seconds, or for as long as you can maintain the form, then carefully return to the starting position. Repeat the exercise on your other arm and leg, and then repeat 5-6 times on either side.
If you cannot reach the number of repetitions mentioned in the movements, don’t worry about it! Start off by just doing what you feel comfortable with, then aim to move up to the repetitions mentioned. I
And don’t forget to always obtain medical approval before doing any exercise post baby and you can see our mum friendly 28 day diet & exercise plan here
