The Core Curriculum: Back Strength

By Lara Rosenbaum

Cobra PushUp with Roll (Yoga)

"This pose strengthens your back as well as your glutes," says renowned yoga instructor Ana Forrest.
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Squeeze a foam roll between your thighs and lay flat on your belly, tucking your tailbone toward the mat. Place your hands under your shoulders, with elbows up, and push the tops of your feet into the floor. Next, inhale and push up into Cobra, opening your chest and pulling your rib cage forward. Be sure to keep your shoulders down. Exhale and release, lowering yourself slowly and carefully, one set of ribs at a time. Repeat three times.

Swimming (Pilates)

"This exercise tones your whole back and also increases spinal stability," says Mimosa Gordon, principal Pilates instructor at re:Ab Pilates studio in New York City.
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Lie on your stomach with your arms extended in front of you, legs straight and squeezed together. Pull your abs in toward your spine and lift your right arm and left leg simultaneously, about 1 foot off the floor. Make sure to keep your spine as elongated as possible. Lift your left arm and right leg and continue alternating (sort of like you're swimming). Continue until you've inhaled and exhaled for 5 seconds, and then release. Perform three sets.

Prone Gluteals (Fusion)

"This move tones your low back and glutes," says Elisabeth Halfpapp, creator of CoreFusion at Exhale: mindbodyspa.

Lie facedown on the floor and place one forearm over the other, resting your forehead on both. Next, roll your pelvis slightly under and pull your abs up and in toward your spine. First raise your right leg a few inches off the floor, and then your left, keeping them about 1 foot apart, with toes slightly pointed. Squeeze your glutes and lower-back muscles, and pulse both legs up and down a few inches for 20 counts. Rest for 20 seconds and then repeat for a total of three sets. To work your mid-back, bring your heels together and slightly bend your knees, and repeat for one more set of 20 pulses.

More Core Curriculum:
Flexibility
Overall Strength
Shape