Hello Healthy from My Fitness Pal says when it comes to strengthening the core, a strong back is often overlooked. We shift our focus entirely to the front of our bodies or our abdominals and forget that developing midsection strength and postural support should also involve the upper and lower back. Further, much of our days are spent sitting, looking at a computer, phone or other device with our bodies flexed forward. Building and maintaining a strong back can combat muscular imbalances and help maintain proper posture.
They recommend these exercises be performed as part of your total body strength program, so combine these moves with abdominal exercises or upper body strength training. Space out these workouts so you’re not performing these same moves on back-to-back days. Start by trying to perform 8-10 repetitions of each exercise and work your way up to 12-15 repetitions.
Warm up with torso rotations, side reaches or lateral flexion of the spine and cat-cow movements on the floor.
Superman Lying down in a prone position with your arms crossed and your head resting on your hands, start by gently lifting your shoulder off the floor, extending your spine. You can keep your head relaxed on the back side of your hands for support to maintain a neutral neck. Slowly release back towards the floor. Keep your shoulders relaxed and pulled down away from your ears throughout the range of motion. For an added challenge, simultaneously squeeze your gluteals to gently lift your legs off the floor. Keep your legs long and your feet relaxed. (Do not bend your knees or pull your heels towards your glutes.)