Working Your Back and Abs Together

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Working your back and abs together

When you choose a workout regimen, you want to ensure that you are targeting multiple muscle groups at the same time. This is because you want to save yourself time and you want to maximize the potential of your workout to get in the best shape you can as fast as you can. One of the most common muscle combinations to work is the abs and the back.

Knowing what exercises work your stomach and back together will help you to determine what exercises you are able to fit into your exercise regimen, and which ones you are not quite ready for.

Recline Ab Roll-Up

Sit on the floor with your legs extended and hip-width apart. Your feet should be pointed and your hands should be raised above your head. Brace your abs, tighten them and pull your belly button toward your lower spine. Keep your abs pulled in and straighten your back as you hinge back, pushing your heels into the floor.

Continue leaning back until you are not able to keep your back straight any longer. Round back, gently rolling your spine all the way to the floor.

Begin rolling gently, lifting your head, neck and shoulders off of the floor. Imagine that you are peeling each piece of your upper body, and each vertebrae off of the floor. Gradually bring your body up until you can round your chest forward, over your legs.

Return to your starting position and repeat.

Reach Extension

Lay on the floor, face down with your legs and feet hip-width apart. Your toes should be pointed, your hands behind your head. Extend your spine and lift your chest from the floor. Keep your eyes focused on the floor to avoid straining your neck.

Lift your thighs off of the floor and reach your arms back toward your feet. Face thumbs up and lift your chest higher off of the ground. Squeeze your shoulder blades together.

Return your hands to your head and your toes to the floor. Lower yourself all the way back down to the starting position.


Bicycle Pump

Lay on the floor with your knees bent into your chest. Your hands should be behind your head. Extend your right leg out, almost to the point where it is parallel to the floor.  Lift your left shoulder across and toward the right knee, pulling your abs in as tight as possible.

Lift your legs closer toward your chest, pulling your right shoulder closer to your right knee. Do not pull on you head.

Switch sides and repeat.

Pike Climb

Start in the elbow plank position.

Pull your abs in tight and pike your hips up to the ceiling. Press your chest back toward your feet.

Keep your abs pulled in tight, lower your hips back to the plank position as your right knee bends to the outside of the right elbow. Step your right foot back into the plank position and pike hips back to the ceiling. Alternate legs and repeat.

Categories: Workout