Atlanta Multisports Magazine Issue No 3 - Page 61

Try these 3 exercises to help construct a rock-solid low back Reverse hyperextensions. – This exercise is sometimes done on a machine or it can be done on a Swiss ball. When doing the exercise, aim for 3 sets of 12-15 repetitions. It strengthens your glutes, lumbar erector muscles, multifidii, obliques, and hamstrings. Do these 2x a week and you’ll see your lifts rocket upwards. Bosu Squats – The weird half ball is of greater benefit than you make think. When squatting on it with the dome side down, the unstable surface activates deep lumbar stabilizing muscles like the obliques, the erector spinae, and the multifidii. If you can squat well on an unstable surface, just imagine how strong you’ll be on terra firma. Don’t try to squat with world record weight! Instead, start off with body weight and try not to wobble. When you’ve become proficient, do a half squat and hold it for 30 seconds. If you can’t squat at all, just stand and try to stay balanced. Even with just standing, you’re doing more for your muscles than you think. Single leg dead lifts – This unilateral version of its double legged bigger brother is probably one of the single most important exercises for developing balance, hip strength, and functional movement. Form is the most crucial aspect of this exercise, so don’t try to rip out a high number of reps without perfect form. It’s best when done without shoes, either with socks or barefoot, and with a dumbbell. This exercise engages hamstrings in an eccentric, closed kinetic chain while activating lumbar erector spinae, gluteus maximus, transversus abdominus, oblique, and multifidii muscles. If you want more a challenge, grab an Airex pad, diminishing your ability to stay balance and try 3 sets of 10 without falling over.

strong core is vital to protecting your back. Everyone is familiar with the term “core” but most people don’t really know what it means. Those washboard abs you’ve been chiseling away on look great but they aren’t your core. In order to build the foundation you really need, we need to peel back that six-pack and look underneath. Let’s now take a look at 4 major muscles around your core that can help support and prevent low back pain.The Transversus Abdominus – a deep muscle that wraps around from your low back towards your belly button. Just imagine this muscle as your body’s built-in weight lifting belt. Internal/external obliques. – These muscles not only help stabilize your low back, but they help protect your spine from excessive rotational movements in your low back. Multifidus – This group sits below the erector spinae and are attached directly to your vertebrae. They are responsible for local, intersegmental control of your low back. Keeping these strong and active will help ensure your low back is well protected. Erector spinae – These muscles run from your low back and extend all the way up to your neck. These muscles are superficial and act as the guardians of excessive flexion of your low back. Now these aren’t your typical core exercises that you’re used to seeing in every fitness magazine or tv commercial. Planks and Superman holds are great, but only teach static strength. The 3 movements below enhance dynamic core stability or your midsection’s ability to contract during functional movements.