Lower back exercises for smaller waist11/10/2023 Imagine the pressure of juicing a lemon in a lemon squeezer… this is exactly what happens to the disc when you perform the Russian Twist. “The final issue is that the compression and flexion is combined with rotation. When you perform an exercise like the Russian Twist in full flexion you are effectively juicing your discs, but the fluid is meant to stay in the middle of the disc. From here, the onion rings begin to leak and the disc fluid can actually leak out from the middle of the disc.” So the rounded back position creates lots of pressure, driving the disc fluid backwards, and eventually this pressure and stretching of the fibers at the back causes the onion rings to tear. When you compress the disc at the front, the toothpaste moves in the opposite direction to the compression. Imagine the rings of an onion with the inside portion scooped out, with some toothpaste injected into the middle of the rings. The analogy is this: the discs between our vertebrae consist of a series of fibrous rings with fluid in the center. In this position, the front of the vertebrae compress, which opens up the back of the lumbar spine, causing the disc fluid to move to the back. The combination of compression and end-range flexion produces a lot of pressure on the spinal discs. Because your back is not being supported by the floor, often you find yourself in full flexion, where the spine is rounded. Staying in that half sit-up position requires a massive contraction of the abdominals and hip flexors, which in turn produces excessive compression of the lumbar spine. Here he explains why … What are the main problems with this Russian Twist exercise? This is not a good idea, says Bryce Hastings, physiotherapist and Les Mills Head of Research. The worst version of the Russian Twist is performed with the trunk and thighs lifted off the floor to create a V-shape with the back fully rounded you then twist the torso from side to side with a heavy weight in your hands. It’s been touted as one of the most effective ways to trim the waistline and eliminate love handles … but often the risks far outweigh any such benefits. There are bodyweight movements like side planks which are a great starting point, and then there are movements like dumbbell Romanian deadlifts which are more advanced but better for building muscle.If you’ve ever looked for ways to strengthen your obliques, you’ve probably come across the Russian Twist. There is no absolute “best” exercise for the lower back… it will largely depend on personal preferences, goals and current fitness level. What’s the Best Exercise to Strengthen the Lower Back? Dumbbells are usually preferred for home workouts and also lend themselves better for unilateral training. Typically, barbells allow you to add greater load, which is better if you’re training for absolute strength. If you are looking to add resistance to lower back exercises, both dumbbells and barbells are great options. Dumbbells Vs Barbells for Lower Back Exercises A weak lower back, in contrast, can cause pain, discomfort and become a limiting factor for all sorts of movements. This improves posture and makes both upper and lower body movements that activate the posterior chain easier. Why is Lower Back Strength Important?Ī strong lower back helps to better support the spine and hips. The main muscles that make up the “lower back” includes Multifidus, Erector Spinae, Spinalis and Latissimus Dorsi. FAQs About Lower Back Dumbbell Exercises What Muscles Make Up the “Lower” Back? Try holding this position on each side for a specified duration and repeat this for 3 sets. The dumbbell side plank is another great way to target lots of muscles in the upper body, including the lats, shoulders and obliques… as well as the lower body. The side plank is a really underused exercise that is perfectly designed to strengthen your mid-section (abs, obliques and lower back).Ī dumbbell side plank increases the difficulty from regular side planks, so make sure you’re confident with the bodyweight version first.Ī dumbbell can either be held on your waist to increase the load or held vertically by extending your arm (this makes it even more challenging by creating more instability during the movement).
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