Thursday, April 24, 2008

Tip of the Day--ERECTOR SPINAE

Typically the most overlooked body part while training is the erector spinae, or in layman's terms, the lower back muscles that run the length of the spine. This is an important part of the core that needs just as much work as the abdominal's and obliques.

The best way to train this area? Lie face down on an exercise ball with it positioned right under your belly. Feet are wide and pressing into the floor for stability. Hands behind your head with elbows pointing out. Lift and lower your upper body focusing on using the lower back muscles that run the length of your spine. This is a slow and controlled movement with a pause at the top. Aim for 15-30 reps. When this gets too easy you can add weight by holding it in your hands at your chest.

There is also a apparatus at most gyms that is designed for this. Look for a machine that you climb into and hang upside down from the waist down. The movement is the same, hands behind your head, feet anchored to the pads, lifting upper body up and down.


Cammie said...

I always feel better after I work my lower back. It makes me feel like I can stand straighter, and even lift more weight. Great tip! As always!

Cammie said...
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