This workout with strengthen your core and prevent back pain
We can all agree that doing your back in is one of the worst things ever. It may not sound like much but the best ways to avoid that happening is by making sure you have a strong core.
This workout designed by Voome’s fitness expert Sarah Biordi, will help you get there. It’s easy to follow along, and if you’ve got the right equipment handy, it can be done in the comfort of your very own home. Also, it has the benefit of getting you the abs you always dreamed of. Don’t say we never do anything for you.
Start your day off on a high by doing this workout first thing in the morning. Go slow as it’s better to aim for perfect form and adapt to less intense versions if needed.
Stabilise: Core & Glutes – Voome Program
You’ll need: a yoga mat or rug
Tip: Before the workout, take a moment to brace your core. Feel as if you’re gently drawing your belly button towards your spine, and check that you can hold that while continuing to breathe comfortably.
Warm up
Total Body Twist
4 x reps each side
The total body twist is great for getting the blood flowing and loosening up the lower back.
Standing with your feet shoulder-width apart and knees bent, raise your arms out to either side. Twist your upper body to the right, swinging both arms in the same direction, ensuring you lift the left heel to pivot on your toes so that you don’t strain your back knee. Repeat to the other side. Repeat to the other side.
Scorpion Stretch
4 x reps each side
Doing the scorpion stretch will further stretch out your lower back and core, so we get rid of any tightness before moving on to your workout.
Lying face down with your arms stretched out to your sides, rotate to one side with one bent knee. Bring the heel of your foot toward the opposite hand. Pause briefly and then return your foot to the starting position. Repeat on the other side.
Repeat this circuit 4 times.
Workout
Reverse Plank
Hold for 30 secs
The Reverse Plank can be challenging, as sometimes that bum just doesn’t want to lift off the floor, but it’s great for kicking those under-utilised muscles into action. Your lower back, obliques, glutes and hamstrings will all get working.
From a sitting position, place your hands on the ground, directly under your shoulders. Push your hips up by driving your hands and heels down, until your body is straight. Keep as still as possible. If this is too tough the first time, bend one knee (or both), and push up that way. This will build your posterior chain strength until you’re ready to nail the full option.
Ice Skaters
Left to right for 60 secs
A fantastic move to strengthen and tone the quads, hamstrings, butt and hips, ice skaters will also be working your core and back as you jump from side to side.
Take a long, low leap over your mat or rug sideways, swinging your arms strongly in the direction you are travelling. Land your foot solidly with the toes and knee aligned. Bend into the leg before you push off, leading with the other leg, and then repeat for the opposite side.
Bear Crawl
Forwards and backwards for 60 seconds
Crawling probably isn’t something you would think to do as part of your routine, but it strengthens your core so much better than crunches.
Getting down on your hands and knees, hover your knees just off the floor and press strongly into both hands to stabilise. Then roll both shoulders back and down while engaging your core before moving.
Animal Flow
30 secs
Another move that mimics our primal movements, animal flow focuses on mobility, strength, and control while moving through all three planes of movement. This leads us to an increased body awareness, which can improve balance and coach us to respond to stimuli appropriately.
Again, start on your hands and knees, with your knees hovering and press strongly into both hands to stabilise. Roll both shoulders back and down while engaging your core before moving. Lift your right arm and your left leg off the ground as you twist your torso to the right. Bring your left leg all the way through to the right, straightening it at the end. Hold and then return to the starting position, before doing the other side.
Stretch
The stretching components are just as, if not more important if you have a tight lower back. Spend lots of time stretching and try using your out breath as a tool to deepen your stretch. Deep breathe in, and as you slowly breathe out gently take the stretch further.
Camel Pose
20 secs on each side
The camel pose will open your shoulders and chest to give the back a wonderful, deep stretch.
Kneeling down with your knees hip-width distance apart, squeeze both glutes hard while pressing your shins and the top of your feet into the ground to stabilise. Keep squeezing your glutes and push the hips forward as you reach for your heels. Alternatively, simply support yourself either side of your lower back. Hold here with your eye gaze up and out towards the ceiling. Don’t forget to squeeze your glutes to push your hips forward to come out of it safely.
Hip Flexor & Quad Stretch
20 secs on each side
Stretching out your hips and quads feels great especially if you spend most of your day sitting down.
In a lunge position, place your left leg forward with the foot directly underneath the knee. Centre your weight evenly through both feet and aim for a 90-degree bend through both knees. Nudge your left knee towards your little toe and gently tuck your tailbone under to feel a stretch through the right thigh and up high into the hip flexor. Keep your torso upright with your core engaged and shoulders drawn back and down. Repeat to the other side.
Lower Body Twist
20 secs on each side
This stretch will release tight hips and lower backs, giving your core the mobility to function better throughout your day.
Lying on your back with both shoulders staying grounded, draw your right knee across towards the floor on the other side. Hold when you feel the stretch and then repeat on the other side.
For more workouts like this, visit Voome.
While we’re on the topic, check out the 20-minute workout that will actually make those lunch exercise plans happen. Also the prettiest places for your morning workout.
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