How to work your erector spinae?!
Question: How to work your erector spinae!?
I have been doing a core strengthening routine for a while, consisting mainly of crunches, oblique crunches, the plank, and vertical leg raises!. Recently I was reading an article which said that you should work all of your core muscles evenly, and I feel that my training neglects my back muscles - specificially my erector spinae and latissimus dorsi!.
Are there any exercises which work and strengthen these muscles!?
There is one exercise I started a week ago where I lie face down on the ground and put a pillow under my abs and upper legs!. I then raise my legs as far off the ground, while simultaneously raising my arms and pushing them out straight!. I hold this position for one minute, and rest for 30 seconds - and the exercise is repeated three times!. I don't know if I explained it well, but it's kind of like a "superman" pose with a pillow underneath!. This exercise results in extreme fatigue in my back and shoulders!.
Basically, I was wondering if this exercise will damage my back, and if there are any other exercises which strengthen your back muscles!. Thanks heaps in advance!.Www@Answer-Health@Com
Are there any exercises which work and strengthen these muscles!?
There is one exercise I started a week ago where I lie face down on the ground and put a pillow under my abs and upper legs!. I then raise my legs as far off the ground, while simultaneously raising my arms and pushing them out straight!. I hold this position for one minute, and rest for 30 seconds - and the exercise is repeated three times!. I don't know if I explained it well, but it's kind of like a "superman" pose with a pillow underneath!. This exercise results in extreme fatigue in my back and shoulders!.
Basically, I was wondering if this exercise will damage my back, and if there are any other exercises which strengthen your back muscles!. Thanks heaps in advance!.Www@Answer-Health@Com
Answers:
No, what you're doing won't damage your back!.
But I recommend deadlifts and hyperextensions!. They are superb exercises for the muscles you want to develop!.Www@Answer-Health@Com
But I recommend deadlifts and hyperextensions!. They are superb exercises for the muscles you want to develop!.Www@Answer-Health@Com
No that "superman exercise" shouldnt hurt your back as long as you don't hyperextend!. To work the back muscles you are talking about try using a roman chair at the gym or if you dont have a gym you can use an ottoman or something!. You basically hang over the edge and extend your body till your upper body is about parallel with the ground!.
As for the lats I'm not really sure if they're really considered part of the "core"!. Anyways though for working lats try doing a bent over dumbell row or lat pull downs!. Www@Answer-Health@Com
As for the lats I'm not really sure if they're really considered part of the "core"!. Anyways though for working lats try doing a bent over dumbell row or lat pull downs!. Www@Answer-Health@Com