Strengthen your core with these top three exercises for maintaining a healthy lower back as a personal trainer recommends

Three Essential Core Exercises for a Healthy Lower Back

A certified personal trainer, Jacqueline Boy, specializing in regenerative training, mental exhaustion, nonspecific pain, and post-sports injury recovery, recommends practicing three basic exercises to keep core muscles conditioned and lower back properly supported. These exercises, which require no equipment, are the plank, the side plank, and the bird dog.

The Plank

Start by assuming a plank position, with your body aligned, hips level with your shoulders, and your lower back not arching. Maintain this position for 3 sets, each lasting 30 seconds. For more tips on the plank exercise, a piece titled "how to plank" is available.

The Side Plank

Lie on your mat on your right side for the side plank exercise. Place your right elbow directly underneath your right shoulder, and elongate your legs. Squeeze the right side of your torso and lift your hips off the mat. Hold in the side plank position for up to 30 seconds if possible. If maintaining the correct form for 30 seconds is difficult, a modified version can be used by placing the top foot on the mat in front of the bottom foot or bending the bottom knee and placing it on the mat while keeping the top leg extended. Repeat on the left side.

The Bird Dog

Come to a tabletop position for the bird dog exercise, with your hands underneath your shoulders and your knees underneath your hips. Slowly lift your right hand and left knee off of the mat, and lengthen your arm toward the wall in front of you and your leg toward the wall behind you. Engage your core muscles and maintain a neutral spine throughout the movement. Perform 3 sets, each with 12 repetitions on each side.

Core muscles are essential for any well-rounded fitness routine, as they are responsible for stabilizing the body, flexing and extending the spine, and keeping internal organs in place. Core strength is crucial for maintaining a healthy and pain-free lower back. By incorporating these three exercises into your routine, you can effectively target your core and support your lower back.