Exercises for the deep back and leg muscles involve stretching the back muscles along the spine while strengthening the buttocks and thighs. They contribute to the body scaffolding that needs to be regularly strengthened to keep the spine in good condition. See 8 exercises for deep back and leg muscles, thanks to which you will improve your central stabilization and avoid overload.

Exercises for the deep back and leg musclesis a very important type of exercises that stabilize the entire figure. Along with exercises for the deep abdominal muscles, they should be performed by all people who move little on a daily basis and are therefore exposed to back pain.

By strengthening the muscle structures of the thighs, buttocks and back, they relieve the joints, ligaments and reduce the pressure between the intervertebral discs. Thanks to this, the spine becomes more flexible and resistant to overloads that occur, for example, when bending, lifting or reaching for something.

Exercises for deep back and leg muscles - what are they about?

The following training activates the deep muscles of the back and legs. These are all the muscles that run along the spine (paraspinal), including the most important of them - the multisection muscle, which controls the movement of the vertebrae in the loins, and thus is responsible for their correct, neutral position. In addition, the exercises involve the work of the deep muscles of the buttocks and thighs. They also play a huge role in maintaining proper posture by stabilizing the position of the hips, thighs and knees.

A large gymnastic ball is needed for training - by exercising on it, you balance your body and develop your sense of balance, which allows you to strengthen the deep parts of the muscles.

During all exercises, the navel must be glued to the spine. Tension of the abdomen stabilizes the figure and helps to maintain balance. At the same time, remember not to hold your breath - try to breathe deeply with the diaphragm.

Exercises for deep back and leg muscles - how often should you exercise?

Include the given exercises in your training plan and do it twice a week along with exercises for deep abdominal muscles. If you are not using other workouts, do them 3-4 times a week (or every other day).

To avoid contractures that are also negativeaffect the position of the spine, do stretching exercises after each training for deep muscles.

Exercises for deep back and leg muscles

1. Exercises for deep back and leg muscles - warm-up

As part of the warm-up, sit on the ball and extend your hips 10 times and withdraw them on the ball. Then balance them left and right the same number of times. Finally, make 10 hip circles on the ball to the right and left.

2. Exercises for the deep back and leg muscles - raising the legs based on the shoulders on the ball

Sit on the ball and then use your legs to roll forward - so that the ball is under the shoulders. Clasp your hands behind your head, tighten your stomach and buttocks tightly. There should be a right angle between the thighs and the knees. In this position, straighten one leg at the knee and raise it up to your thighs. Maintain your balance for 1-2 seconds and put your foot down. In the same way, raise the other leg. Repeat alternately 10 times.

3. Exercises for deep back and leg muscles - raising the legs based on the ball

Lie on your back. Extend your legs, bring your feet together, and place your heels on the ball. Extend your arms along the torso. Slowly, circle by circle, lift the torso off the ground so that it forms a line with the legs. Then lift one leg, lower it, lift the other leg, lower it. Vertebrae by vertebrae, "glue" the spine to the ground again. Repeat the whole thing 5 times.

4. Exercises for deep back and leg muscles - lifting the ball while lying down

Lie on your side. The arm below you straighten and extend above your head to form a straight line with your legs and torso. Place the other arm on your hip or support it lightly from the front. Place a gym ball between your feet. Squeeze the ball and at the same time lift your legs a few centimeters off the ground. Try to stabilize your waist and hips at the same time - do not press them against the floor while lifting your legs (best imagine that you have a small strawberry under you and you do not want to crush it). Put your legs down. Repeat 8 times on both sides.

5. Exercises for deep back and leg muscles - balancing knees on a ball

Get your knees on the ball and try to straighten up. Try to keep your balance in this position as long as possible. In the beginning, even just stepping on the ball may be a problem for you, but don't give up - during the next training, when your deep muscles are getting stronger, you will definitely learn to balance your body in this position. Make at least 5 tries.

6. Exercises for deep back and leg muscles - squats on the fingers

Stand up straight, put your arms out in front of you and step on your toes. In this position, try to do 10squats. It will be easier for you to keep your balance if you tighten your stomach and buttocks.

7. Exercises for deep back and leg muscles - swan

Lie down on your stomach. Put your hands out in front of you. Inhale, lift your head, shoulders, and arms off the ground. Hold for 2-3 seconds, then exhale, lower the torso without relaxing the abdominal muscles. Do 5 repetitions.

Read also:

  • 6 balance exercises
  • Pilates for back pain

8. Exercises for deep back and leg muscles - plane

Go to your propped kneeling. Make sure your arms are free from hyperextension and there is a 90 degree angle between your torso and thighs. Raise your right arm forward to shoulder height. At the same time, while flexing your buttocks, lift your left leg backwards. Hold on for 10 seconds while breathing evenly at your own pace. Leave. Do the exercise to the other side - lift your left arm and right leg. Hold for 10 seconds and lower it. Repeat a total of 6 times.

Read also: What exercises will help when a spine hurts?

9. Exercises for deep back and leg muscles - side board with hip lift

Make a classic plank. From this position, lift one arm and leg off the mat and move to the support sideways. Bring your feet together and lift your arm up vertically. Tighten your stomach and buttocks. Inhale, lower your hips a few centimeters (but do not put them completely on the ground) and then raise them again to form a straight line with your torso and legs. Do 5 hip raises on each side.

Category:

Anatomy