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Chiropractor Dr. Bryan Abasolo aka “Dr. Abs” shows The Doctors three moves that will help strengthen the back. Plastic surgeon Dr. Andrew Ordon explains that to work on your back, you’ve got to strengthen your core.
“Dr. Abs” demonstrates three simple exercises. As a bonus, he shows off just how he got his nickname!
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Bird Dog
This move is done on all fours. Dr. Abasolo says to make sure to stabilize your stomach before you start. Then, you extend opposite extremities, meaning you reach out with your right arm and back with your left leg. This leaves your other two extremities on the floor balancing the body. After you hold for a few seconds, switch it up. Do 5 – 10 reps.
Glute Bridge
Lie on your back with your legs and knees at a 90-degree angle, feet on the floor, arms by your side. Drive your heels into the floor and lift your pelvis up. Dr. Abasolo points out that your glutes are engaged when you do this. Hold for a second or two. Then, do some repetitions.
Standing Bicycle Crunch
With your arms bent and your hands on your head, you again do opposite extremities, bringing your knee to the opposite elbow and then switching. Dr. Abasolo suggests doing this in front of a mirror to maintain your form. He suggests 8 – 10 reps.
Watch: Strengthen Your Core from the Couch!
Dr. Abasolo says if you do all three moves when you first wake up in the morning, it will get your back fired up and ready for any other activities you do that day! Plastic surgeon Dr. Andrew Ordon adds that beginners may want to have someone spot them initially since some of these moves require balance. Dr. Abasolo agrees and tells beginners to keep reps and sets low.
The Doctors note that as many as 31 million Americans experience lower back pain at any one time and it is the leading cause of disability. Start using these moves and strengthen your back today!
