lower back

The Four Exercises To Reduce Lower Back Pain And Strengthen Core

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Low-back pain is a potentially debilitating issue that affects most active people at some point in their lives. One major downside of having low-back pain is how difficult it is to exercise and achieve your fitness goals, such as finally getting that flat tummy you’ve always wanted. Luckily, there is one exercise that can reduce low-back pain while simultaneously flattening your stomach — the plank

Because the plank exercise requires minimal movement while contracting all layers of the abdominal fascia, it is an excellent way to strengthen the core, which, in turn, helps reduce low-back pain. As the deep abdominal muscles become stronger, your mid-section tightens. When done properly, the plank not only uses the deep abdominal muscles, it also recruits the hip, shoulder and upper-back muscles.

HOW TO DO AN EFFECTIVE PLANK:

  1. Hold the elbows directly under the shoulders and place the wrists in line with the elbows.
  2. Push your body up into your upper back and hold your chin close to your neck (like you’re holding an egg between your chin and your throat).
  3. In this position, brace your abdominals—contract them like expecting a punch in the stomach, squeeze your gluteal (tailbone) and thigh muscles simultaneously while continuing to breathe normally.
  4. Hold a plank at least 20 to 30 seconds. (When using correct form, it is not necessary to hold it for longer than this amount of time.)
  5. Rest for approximately one minute and repeat three to five more times.
  6. Start doing the plank using the elbows and toes (feel free to drop to your knees if necessary) and progress up to a high plank when you feel you have developed the necessary strength.

COMMON MISTAKES TO AVOID WHEN DOING THE PLANK:

  • Allowing the hips, head or shoulders to drop
  • Holding both hands together (creating internal rotation and instability at the shoulder joint)
  • Holding your breath
  • Trying to hold the contraction too long—it is more preferable to hold optimal alignment for a shorter period of time than to hold a poor position for an extended period of time.

PLANK WITH HIP FLEXION/EXTENSION

  1. Start in a standard high-plank position.
  2. Raise the right leg approximately 6 to 8 inches, hold for five seconds and then alternate legs. Start with three to four repetitions and gradually increase over time.
  3. To increase the level of difficulty, raise the right and then bring the right knee up to the outside of the right elbow; return to the starting position. Alternate legs for three to five repetitions.

PLANK WITH THORACIC SPINE ROTATION

  1. Start in a standard high-plank position.
  2. Press the right hand into the ground, rotate both feet and hips to the left while raising the left arm off of the ground. Rotate the left arm down, then repeat the move to the other side, pushing the left hand into the ground and rotating the right arm up.
  3. Repeat for three to six repetitions on each side.

SIDE PLANK WITH FULL EXTENSION

  1. The first level of progression is to perform the side plank with the elbow directly under the shoulder. It is important to make sure the body is properly aligned and to enhance stability by contracting the abdominals (like preparing for a punch) and squeezing the glutes (butt) and thighs while pressing both legs together. Hold for 15 to 20 seconds and alternate sides.
  2. From a side -ying position, press the right hand into the ground, and fully extend the arm while pushing both legs together and keeping the side of the right foot pressed into the ground. Hold for 10 to 15 seconds and alternate sides.

PLANK-UP

  1. Start in a standard high-plank position.
  2. Drop the right arm down to the right elbow, then drop your left arm down to the left elbow; hold for three seconds. Return to the starting position by placing first the right hand and then the left hand on the ground. Repeat for three to five repetitions.

All structures require a strong foundation for optimal stability, and the human body is no exception. Improving strength of the deep abdominal muscles helps establish a solid foundation for the human structure. To enhance core strength, reduce low-back pain and flatten the stomach, it is important to use exercises, such as the plank, that co-contract all layers of abdominal fascia at the same time. For specific advice on how to do these exercises or any others, sign up for one on one private boxing sessions with Malibu Boxing.

Boxing Workouts With Lifting

Boxing demands a high level of cardiovascular capacity, but excelling also requires strength. While strategy, footwork and overall fitness are important for boxing, you often will need to be able to overpower your opponents. Incorporating weightlifting into your workouts to prepare for boxing matches can be quite effective. Boxing workouts differ significantly from workouts for bodybuilding and other activities, so you may have to try new techniques and exercises. Always exercise with proper supervision.

Legs

All of your power for punching begins with your legs. The muscles of your legs help you push off of the ground and provide force, so you should prioritize exercises for your legs. Weightlifting exercises such as squats, deadlifts, lunges and leg presses can help you build strength in your legs to help you move quickly around the ring and apply more force to your punches. As a boxer, you may also wish to do jump squats and jumping rope to improve foot speed and agility.

Core

Your core - namely, your abdominal muscles, back muscles and hip flexors - play several roles in boxing. Your core muscles help to transfer power from your lower body to your upper body, promoting stronger punches. Additionally, strong abdominal muscles will help cushion your midsection against punches and help promote balance and stability, both of which are important for boxing. You can work your core muscles with exercises such as weighted crunches, bridges, lying leg lifts and planks. Although many traditional workout plans don't include weighted abdominal exercises, these are important to build maximal strength for boxing.

Arms

Your arm strength influences punching power. Working your biceps and triceps will help you tone your arms and deliver more force when you strike. Perform barbell and dumbbell curls, triceps pushdowns and the military press. To meet the needs of boxing, include plyometric exercises, which consist of explosive movements. These type of exercises mimic the explosive power you need for boxing. Plyometric exercises such as explosive pushups and overhead medicine ball throws can help strengthen your arms.

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Chest and Shoulders

Your chest muscles help coordinate and connect the motion of your shoulders and back muscles. A strong chest will allow you to get the most power into your punches. Your shoulders help rotate your arms and offer force for punches. Performing exercises such as dumbbell flys, bench presses and pushups will help strengthen your chest muscles. Military presses and shrugs will help work your shoulders. While many of these exercises are used in a wide range of training plans, you can make your workout routine more specific to boxing by including drop sets - where you perform a set of an exercise normally, then reduce the weight by 20 percent and perform another set without taking a break. This demanding setup will prepare you to give your all for the entire duration of a round when boxing.

Back

Your back muscles assist your core in coordinating power across your entire body. Your back muscles are important for punch recovery, as they draw your arm back after you extend it to deliver a blow to your opponent. Stronger back muscles will allow you to pull your arms back more quickly to deliver more punches in less time. You can perform exercises such as dumbbell rows, deadlifts and cable rows to assist your boxing performance. The rowing motion directly translates to the motion you perform during punch recovery.

Repetition Ranges

For boxing, you'll want to not only increase your strength but also your endurance. You can focus on those traits by choosing particular repetition ranges for your exercises. Performing sets of 12 to 16 repetitions will help promote muscular endurance, while sets of four to eight repetitions will help you build strength.

AUTHOR: BRIAN @ WOMAN.THENEST.COM