You will roll out as far as you can while maintaining a solid core contraction and neutral pelvis. This is very similar to one of the ab wheel roll outs. Start to allow the ball to roll away from you as you tilt your body towards the ball. With your outstretched hands on the ball (make sure your arms are straight with very little bend in them). You will definitely want to do this for the sake of your knees! While on your knees, bring a stability balla few inches from your body and put your outstretched hands onto the ball. Place a folded-up towel on the ground and stand on your knees using the towel to separate you from the floor. Slowly return the leg back to the bottom position then repeat the movement with the other leg. When ready, slowly begin to lift one knee towards your chest and stop when your hip creates a 90-degree angle. Once you’re in the bridge position make sure your core is braced, hips are level, and lower back is as relaxed as possible. Lay flat on your back with your heels a few inches from your butt.ĭrive through your heels, squeeze your butt and tilt your pelvis back (posterior tilt) just a bit to insure you’re not lifting through your lower back. Muscle Group Worked: Core and Lower Back (along with a little hammy too) Key history you should know: I have a ruptured L5-S1 disc with no surgery or pain meds + Free from 8+ years of chronic pain using these strategies) #1 Bridge Marches Here are 3 of my go-to bad back friendly core exercises that I will typically start my workout off with. This gives you a far better support structure for the spine throughout your workout! BONUS: What are the best ab exercises to do first for a bad back? The better the mind-body connection is with that muscle the more focus and muscle recruitment you will get when it’s working. This concept carries over to the abs when training them for a bad back. You should feel you have more recruitment and focus on that contraction then you did when you first tried it cold. At the end of that little experiment, go ahead and contract the bicep again. Now, grab a dumbbell and really focus on contracting the bicep and recruiting as much of the muscle as you can as you work through a few sets of 8-10 reps. How did it feel? Was it the best bicep muscle contraction you have ever had? Take your bicep right now and give it a good flex. The better that mind-body connection is the more stable and protected you will be during these exercises. Again, you want the brain to feel safe while you train. This helps a lot when doing major barbell or dumbbell exercises. 2 – Your Brace is Primed for Exerciseīy training the abs first and putting the trunk through some basic drills you have theoretically made the trunk hyper-aware of what you’re doing. This will ensure a high energy focus and commitment to following the exercises correctly and staying engaged with what you’re doing. Which is why it is paramount to add your ab workout to the beginning of the workout instead of the end. The last thing I am thinking about is getting on the floor and being intentional about my core. I don’t know about you but by the time I am finishing up a good workout I want to pack my stuff and head home to be with my family. If you’re like most people in the gym, your workout lasts anywhere between 45 minutes to an hour and a half. It’s kind of like the icing on the cake instead of being the cake itself. The problem with more traditional style training programs is that typically the core focus comes at the end. It goes without saying if your core is more conditioned and trained intentionally you will feel stronger and more stable overall. 2 Reasons you should always traing your core first 1 – Whatever you do last improves the least Yes, you should ALWAYS train your abs first thing before you start working out. “Should I train abs before my workout or after?” I show you WHY this simple switch can revolutionize your workouts and pain-free training. If you’re not training abs first thing before you start exercising you could be setting yourself up for a world of pain (literally). How often do you save your ab training for the end of the workout? Are you currently dealing with a bad back and exercises like bent over rows, planks and pull-ups seem to irritate your lower back? If you answered yes to either one or both of those questions, I need you to pay close attention to what I am going to teach in today’s post.
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