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3 Home Workout Exercises You Can Do At Home

3 Home Workout Exercises You Can Do At Home…

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They are not going to give you rock hard abs overnight but they might just be the thing you need to get rid of back problems! You know those (you’re getting older pains) that have been restricting you from doing what you used to do.



#1. Planks


Planks may not seem that spectacular - in fact, they look quite boring, but planks are a great core strengthening stabilization exercise, providing you with more benefits than you would think, at first. When you create a regular routine of doing ‘the plank’ it will not be long before you start seeing some difference in your waistline.


By working on core muscles, you are helping to stabilize the spine. Doing the plank will help you to strengthen your lower back while simultaneously activating your abs.


Just by holding the simple plank position and resting your body weight on your elbows and toes, while holding your body rigid, in a straight line from head-to-toe.


If holding the plank position for 30 seconds is too much or too little, feel free to reduce or increase the amount of time you hold the plank. For a quick ab workout, do three sets of planks, resting as needed in-between.



#2. Gluteus Maximus Bridges


Sitting all day completely deactivates our glute muscles. This is unfortunate, as this muscle group is quite big, the gluteus maximus (aka, your ass) being the largest muscle in our body.


In fact, so many people suffer from the "dead butt syndrome," which means they are completely unable to activate glutes. Even on purpose or while exercising.


Performing glute bridges will help you reactivate those sleeping giants on your backside.


To do them, just lie on your back, with knees bent. Then, just push through your heels, and raise your hips towards the ceiling. Hold at the top for a second and then lower your hips back to the floor.


Do a few sets of ten reps each day.


Working on your glutes will not only make your backside look better, more importantly, it will also help with your lower back problems. Weak glutes are tied to lower back problems, which is why strengthening them makes so much sense. Click here to have a read of an article published in the European Spinal Journal in 2016.



#3. The Cat-Cow Exercise


Stuard McGill- the greatest spine health expert in the world.

Calls the famous cat-cow exercise "Flossing The Spine".


This exercise is a Yoga pose so if you have even done Yoga, you may already know this one. People in the Asian regions have been using it for thousands of years, and it works well to open up the Spinal Cord and loosening the muscles around your Spinal Cord!


The Cat-cow slowly flexes and extends the Spine while simultaneously opening up the Chest. This is especially important in the Thoracic Spinal area (mid-back), which gets tight in most people who are sitting for long periods of time.


You start on all fours, with knees directly under hips and palms under shoulders.


The Cow pose - while inhaling; slowly drop your stomach towards the floor and lift your head towards the ceiling. Stretching out your chest at the same time.

Do not force this movement, just go at your speed. It should feel comfortable through the whole movement.

Pause at the top and then move into the Cat Pose.


The Cat pose - while exhaling, slowly reverse the movement by lifting your stomach towards the ceiling, gently dropping your head down and rounding your back. Slowly pulling your mid back towards the ceiling. Do not force it; just do it slow and enjoy the stretch…

Do this ten times, slowly.




Doing a few sets of planks, glute bridges, and cat-cow exercises will not turn you into a supermodel, but it can just be the thing that will help you get rid of that nagging back pain.


Which makes it all, well worth the effort


Also, do these exercises every day for a whole month and by the end you will be doing them without even thinking about it.


Once this short home workout becomes a part of your daily routine, you can build on top of them and start trying some other more intense exercises, just don’t overdo it!


If you keep to a good healthy diet and some form of daily exercise, you will find within 3-4 weeks the fat will start to just fall off.

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