Don’t Forget Your Back

There’s more to a strong core than just a six-pack. “The key to powerful movement is lower-back strength,” says Peter Park, Lance Armstrong’s strength coach and co-author of Foundation.

After all, he notes, the lower-back muscles stabilise the spine. Park advises his clients to do four back-of-the-body exercises for every front exercise. Here’s one to start you out; add it to your workouts to rein force your core, build total-body strength, and prevent back pain.

 

The Founder

Stand with your feet hip-width apart, your knees slightly bent and your weight centred over your heels. Now perform the following sequence:

1. Keeping your spine straight, push your hips back, lean your chest slightly forward, and reach back with your arms; hold for 15 seconds.
2.  Lift your arms above your head and hold for 15 seconds.
3.  Keeping your back flat, push your hips back, bend forward at your waist and touch the floor; hold for 15 seconds.
4.  Raise your torso by walking your hands up to the top of your shins and hold for 15 seconds.
5.  Reach back with your arms again and hold for 15 seconds.
6.  Lift your arms above your head one last time and hold that position for 20 seconds.