How can i improve my 'core muscles ' strength?

Question

Is there any more effective exercise, besides press ups. Is there any other exercises to help improve the strength of my lower back without straining it?

Thank you!!

Answer 1

Back extensions are therapeutic, and great low and mid back strengthener. http://exrx.net/WeightExercises/ErectorS...

You can also do these on a picnic bench with a friend securely holding your legs.  Use a thick blanket for padding.

Answer 2

there is an exercise you can do with a bar, dunno if targets your lower back though, but i know it IS for your back.

you place the bar on the ground with some weights on the end that is in front of you(try light weights first), the end of the bar behind you should be pressed against the wall, where the bottom of the wall meets the ground, to stop the bar from sliding back behind you.

now, stand over the bar so as it is running along the floor between your feet, your feet should be shoulder width apart, crouch down and forward slightly, as if to start to do a squat,

pick up the bar(i generally use my thumb as a guide), with one hand, make a "thumbs up" gesture around the grip nearest the weight disc, and with the other hand, grip it normally right behind the "thumbs up" one, now, put your thumb back into a normal style grip.

Moving only your arms, slowly lift the bar(with the weight side in front of you) up towards your chest, then lower it back down towards the ground, but don't lock your arms.

repeat this action about 10 times, on the last lower, let the bar go down to the ground, making sure your knees are bent.

ask your gym instructor to show you this exercise in person, so as you can get a first hand view.

i would hate to think somebody injured themselves because of my advice.

also, it may feel like an odd movement at first, but once you get in the groove so to speak, its like riding a bike.

http://www.bodybuilding.com/fun/exercise...

its the one in the second set of pics down.

Answer 3

Here are what i have found to be the best ones:

1. Plank

Lie down on your stomach and lift your body off the floor, resting your weight on your forearms (elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching your back) and hold for as long as possible.

2. Pushup plank

Similar to the plank, except that you are in a pushup position, resting your weight on your hands and toes and holding as long as possible.

3. Ball roll-ins

Place your hands on the ground and your feet on top of a Swiss ball. Bend at the knees and roll the ball toward your chest. Hold this position and roll the ball back out.

4. Side bridge

Lying on your side, prop yourself on one elbow, forearm on floor and perpendicular to your body. Then raise your hip up off the floor to achieve a straight line from armpit to ankle, with only elbow and side of foot touching the ground. Hold for as long as possible on each side.

5. V hold

Lie on your back and bend at the waist as you extend your legs and arms into the air to form a “V.” Hold the position for as long as possible.

6. Twisting crunch

Get into a crunch position, then raise your body up into a crunch and twist from side to side.

7. Lying windmills

Lie on your back with your arms as your sides and raise your legs until they are perpendicular to the floor. Slowly lower your legs to one side as low as you can while maintaining complete shoulder and back contact with the floor. Bring your legs back up to center and lower them to the other side.

8. Supermans

Lie down on your stomach and raise your torso off the floor with your arms extended in front of you and feet raised up. Hold the position as long as possible.

9. Swiss ball plank

Place your feet on the ball with your forearms on the ground and hold the position for as long as possible.

10. Glute pushup

Lie on your back with your feet resting on top of a Swiss ball. Raise your butt off the floor, pushing your body up as high as possible. Hold for as long as you can.

Good luck!