4 Back- Strengthening Exercises

Side Plank

How to do it: Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)
 
What it does: Builds strength and endurance in the core. This will help keep your lower back protected and stable during activities that require movement in the hips or back.
 
Make it harder: While holding the basic position, lift and lower your top leg. Gradually work toward holding the upper leg for 5 to 10 counts. Another option: Instead of resting on your forearm, support your body with your hand, palm on the floor and under the shoulder, elbow straight.