Back Strengthener
This exercise strengthens the extensors, muscles that tend to be underused and weak at the base of your back. It also strengthens and tightens your buttocks muscles.
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Directions:
1) Lie on your stomach with your arms folded in front of you and your chin resting on your arms.
2) Lift one leg up about 4 to 6 inches off the floor. Plant your hips and pelvis on the floor as you do the lifts.
3) Hold for a count of 10 seconds. Then switch to the other leg, holding for a count of 10.
4) Repeat for 5 times on each side.
Tip: When lifting each leg, tighten your buttocks and be careful not to arch your back.
Variation: Shorten the amount of time you hold each leg up but do more repetitions.
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