Don’t neglect the back of your body. It is so important for good posture, injury prevention, and overall spinal health.
When you do sit ups, you are flexing your spine and strengthening the front of your core. You NEED to balance it out and do prone back extensions (aka superman).
- Lie on your stomach
- Pull your abs in slightly (30% out of 100%)
- Lengthen your legs long by pulling up your kneecaps and squeezing your glutes.
- Toes can be flexed or pointed – your choice
- Chest open
- Shoulders retracted and depressed
- Neck in a neutral position
- While keeping your hips stable, slowly raise your chest and upper body (3 count up)
- Hold at the top, keeping abdominals contracted (1-2 count)
- Slowly lower down (4 count down)
- Repeat up to 20 reps.
The first picture below is easiest, progressing to hardest.
Once you move your arms overhead, really focus on keeping your shoulders and shoulder blades pressed down away from your ears with your neck in a neutral position.
To change it up, you can add rotation to the movement.
*Please see your physician before starting any new exercise program.