Strengthening the core and glutes can alleviate lower-back pain with these three exercises.
Crush Your Lower-Back Pain with This Glutes and Core Workout!
Dealing with lower-back pain? Don't fret! Strengthening your glutes and core can help alleviate that agony. These major muscles are the unsung heroes supporting your spine. Get ready to say goodbye to that pesky back pain!
Your glutes, nestled in your backside, offer stability to your hips and pelvis, while your core muscles encase your mid-body like a sturdy armor, offering essential support to your spine. When these crew members are weak, your body distribution becomes unbalanced, placing more pressure on your lower back.
No sweat! Here's a quick three-move workout that will help you fortify these champions. You'll need a Pilates ring—try our top pick from Gaiam!
Gaiam Pilates Ring: A winner, now at a bargain!
A Pilates ring adds resistance during exercises by making you squeeze it between your thighs or hands. Boost your muscle engagement while strengthening your muscles with this budget-friendly option from Gaiam, currently available at a discounted price.
Gaiam Pilates Ring: Was $14.99, now $12.74 at Amazon
Ready to get started? Let's dive in and perform 10 repetitions of each move (or 10 per side) for four rounds. Get ready to tone those glutes and core!
Bear Hover + Pilates Ring Pulse
- Begin on your hands and knees with shoulders directly over your wrists. Slide the Pilates ring between your thighs and flex your thighs to secure it.
- Lift your knees slightly off the floor in hover position. Pulse the Pilates ring by squeezing your thighs together, one pulse equaling one repetition.
Squat Hold Heel Raise + Pilates Ring Squeeze
- Stand with feet hip-width apart, Pilates ring in both hands raised to chest height. Lower into a squat by pushing your hips back and lowering your thighs parallel to the floor.
- Maintain squat position while rising up onto your toes and squeezing the Pilates ring with your hands. Repeat the sequence, lowering back onto your heels and releasing tension in the Pilates ring.
Glute Bridge Hold + Pilates Ring Pulse
- Lie flat on your back, knees bent, feet positioned near your buttocks. Place the Pilates ring between your thighs and flex your thighs to hold it in place.
- Lift your hips until your body forms a straight line from your shoulders to your knees, hold the position, and pulse the Pilates ring between your thighs for a rep.
Bonus points: Sign Up for Fit&Well Newsletter
Subscribe to our newsletter for a fresh batch of achievable workout ideas, health tips, and wellbeing advice delivered to your inbox every week!
Remember, consistency is key when working towards a stronger, pain-free back! So grab that discounted Pilates ring and let's get started on this journey towards a healthier you!
Engaging your glutes and core is essential for alleviating lower back pain, and these muscles can be strengthened through fitness-and-exercise routines that incorporate workouts and science. To boost your muscle engagement and tackle back pain, consider performing the Bear Hover + Pilates Ring Pulse, Squat Hold Heel Raise + Pilates Ring Squeeze, and Glute Bridge Hold + Pilates Ring Pulse workouts, each of which utilizes a Pilates ring to add resistance. For a budget-friendly Pilates ring, consider the Gaiam Pilates Ring, which is currently available at a discounted price on Amazon.
