2 Great Exercises To Increase Flexibility And Strength In Your Back

In order to achieve an all round physically fit body you need to have an exercise program that targets the upper and lower body

. The program also needs to include exercises that target specific muscles groups to ensure you build a well balanced and physically fit body. However, most people fail to do this. They tend to focus on one or just a few exercises that target only a specific muscle group. This puts your body out of balance.

There are two muscle groups that many people do not adequately train. They are your back and abdominal muscles. These muscle groups are essential for the effective and efficient moving of the body and limbs. Your core abdominal muscles play a vital role in supporting your back where all movements originate. Your abs are constantly working as your body moves. A strong healthy back provides support and flexibility that enables us to do stressful physical activities and lift heavy objectives. A weak back and core will make you inflexible, weak and prone to injury and back pain.

The following two exercises will help to strengthen your back and abdominals:

The Lateral Flexion

Lateral flexion which, basically means exercises that involve bending to the side. The sideways movement targets your key core muscles that include the outer and inner obliques and back muscles that support the spine.

For this exercise you will need a dumbbell or weight which will be held in one hand. Hold the dumbbell to your side and position your feet shoulder width apart. Ensure the hips stay in a centred position. With the dumbbell begin to bend sideways as far as you comfortably can. At this point pause and return to the starting position. Repeat the same movement for the opposite side.

The Seated Leg Extension

This exercise is a variation on the basic sit-up however, it is more intense. This is a good routine for targeting and strengthening your six pack.

You will need an ordinary chair or bench that is stable enough to take your weight. Begin by sitting on the chair. Support your body by gripping the back edges of the chair or bench with your hands. Raise your knees so they are close to your chest and then extend them straight outwards while at the same time lean your upper body backwards a little. At this point stop for a second and pull the legs back into your chest area.

Warm up before doing any physical exercises. Consult a doctor or physician for advice before doing any new exercise program if you have a medical condition or injury.

by: Frank Dee

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